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BLK LBL Fitness Club – CrossFit®


**1. Movement Prep/Activation and Increasing Heart Rate**

4 sets (with a partner)

30 seconds on/30 seconds off Echo Bike (build up to workout pace)

– into –

3 sets

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

– into –

5-minute Rope Climb Practice

**2. Workout Prep**

with Partner

20-second Bike (workout pace)

1 Rope Climb (each) or 3 Burpee Pull Ups

20-second Bike (workout pace)


Metcon (Time)

Teams of 2

160/125 Calorie Echo Bike

30/24 Rope Climbs

160/125 Calorie Echo Bike

Individual Option:

45/34 Calorie Echo Bike

12/10 Rope Climbs

45/34 Calorie Echo Bike

Target time: 26-30 minutes

Time cap: 35 minutes


The stimulus for today’s workout is Moderate-High, to Moderate, back to Moderate-high intensity. Athletes will work 1:1 through this long grinder of a workout. Pacing on the bike should be somewhat aggressive with a good 1:1 work to rest workflow while chipping away with a controlled paced on the rope climbs to avoid burning out. Get through the rope climbs and push the athletes hard to give a strong effort on the bike to end the workout.

Accessory Work

Standing Single Arm DB Shoulder Press

4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same or build across sets

Standing DB Lateral Raise

4 sets: 10 reps

*Build to a light/moderate weight, stay the same or increase across sets

GHD Hip Raise

5 sets: 20 reps; unloaded or holding a plate or DB