BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow)

-into-

3 sets

5 Strict Rope Pull Ups or 10 Ring Rows

5 Inchworms + Air Squat (3-second Hold)

10 Alternating V-Ups

**2. Workout Prep**

3 sets (with partner)

10 Second Bike (workout pace)

1 Rope Climb Each (Set 1: 1 pull/Set 2: 2 Pulls/Set 3: Full Rope Climb)

– Rest 30 seconds between sets –

Metcon

Metcon (5 Rounds for time)

Teams of 2

5 set

12/10 Calorie Echo Bike (each partner performs this at the same time) (OR 15/12 Calorie Row)

8/6 Rope Climbs (split) (OR 20 Burpee Pull-Ups)

12/10 Calorie Echo Bike(each partner performs this at the same time) (OR 15/12 Calorie Row)

-Rest 1:1 between sets-

Individual Option:

5 sets

12/10 Calorie Echo Bike

4/3 Rope Climbs (OR 12 Burpee Pull-Ups)

12/10 Calorie Echo Bike

-Rest 1:1 between sets-
TARGET SCORE

Target time each set: 3:30-4:30

Time cap each set: 5 minutes

STIMULUS and GOALS

The stimulus for this workout is moderate-high intensity, with the goal set at consistent times. We want athletes to be aggressive on both bike parts while staying 1:1 with fast transitions up and down the rope.

Each athlete will have their bike while working at the same time. Athletes can not start climbing until both have completed their calories on the bike. If limited on equipment, substitute another Erg or Run with the same calories and have athletes switch every set