BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

3 sets (10 minutes)

1 min machine of choice

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thrusters

20 Alternating V-Ups

**2. Workout Prep**

2 sets

5/4 Calorie Row

5 Wall Balls (Focus on breathing and rolling the arms out)

Metcon

Metcon (2 Rounds for time)

6 rounds

25/20 Calorie Row

25 Wall Balls (20/14)

Rest 5:00

6 sets (1:1)

25/20 Calorie Row

-Rest 1:1 after each-
TARGET SCORE

Target time:

Workout 1: 14-15 minutes

Workout 2: 1-1:20 (to complete the row)

Time cap:

Workout 1: 16 minutes

Workout 2: 1:30 (to complete the row)

STIMULUS and GOALS

Stimulus is moderate to moderate-fast pacing across rounds and sets. Athletes will start with a straight-through cardio kick to keep a steady pace (don’t come out hot), after the rest they will go into some Row intervals with the same calories as the previous workout. Speed should be ramped up with the 1:1 rest with a goal to have similar total times (within 1-2 minutes) for the 2 workouts.

Both workouts are scored by total time, counting the rest for Workout 2.

Accessory Work

Standing Alternating DB Shoulder Press (4X10)

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

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

Plate Front Raise (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same across sets

GHD Hip Raise (5X20)

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