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BLK LBL Fitness Club – CrossFit®


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

Hip Halo Warmup


10 min AMRAP

1 min machine of choice

5 Deadbugs (each side)

5 Bird Dogs (each side)

5 Deadlifts (empty – build across)

5 Updowns to Seal Pose

**2. Workout Prep**

Allow athletes time to practice the “Get Over” while still building up in weight.


Metcon (Time)

For Time:


Deadlift (275/185)

Burpee Box Get Overs 48″/42″
*If you’re not comfortable with “Burpee Box Get Overs” sub the following: 20-18-16-14-12-10-8-6-4-2 Burpees


Target time: 10-12 minutes

Time cap: 16 minutes


Open is over, but we can still have fun with this couplet. Unlike the Open, we are starting from the top and just working out way down, weight is up, and the box couldn’t be any higher. Athletes should start with a moderate/steady pace through the round of 7. Once they hit the set of 6, we want to see the intensity/pace pick up with a solid sprint to the finish.

Allow athletes time before the workout to smooth out getting up and over the box.

Accessory Work

Body Row on Racked Barbell (5X10)

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Deficit Pushups (5X10)

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.

Seated Tricep DB French Press (4X10)

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.