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BLK LBL Fitness Club – CrossFit®


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

3:00 Machine


Crossover Symmetry or Banded 7’s


3 sets

3 Zombie Rope Climbs or 10 Ring Rows

3 Sandbag Cleans (light) + 50ft Sandbag Carry

5 Inch Worms

**2. Workout Prep**

Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in.

– into –

3 sets

1 Rope Climb (halfway)

1 Sandbag Clean

10-yard Sandbag Carry (at workout weight)


Metcon (8 Rounds for time)

2 sets:

10 Rope Climbs

-rest until 3 minutes-

20 Sandbag Cleans (150/100) (Or 20 Power Cleans @185/125)

-rest until 6 minutes-

20 Bar Muscle Ups (Or 20 Burpee Pull-Ups)

-rest until 9 minutes-

100-yard sandbag carry (150/100) (Or Farmer Carry 2×100/2×70)

-rest until 15 minutes-

Have athletes get into groups of 2-4 while starting at different stations. They will be rotating through four stations and resting together until the 15 minutes after their 4th set.

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes


The stimulus for today’s workout is a SPRINT! across multiple sets. We are providing you enough rest built-in and between sets that we want an aggressive pace on each portion of the workout! This is a great way to get high intensity and volume in, so please adjust reps and movements to maintain the stimulus.

Athletes will be out of breath from how fast they move from movement to movement. There is lot of pulling in this workout, so be sure athletes don’t push to failure and keep their arms loose during the rest.

Accessory Work

3-4 Rounds

10 Seated Single Arm DB Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ light/moderate weight

15 GHD Hip Raise

10 Back Racked Barbell Box Step-Ups (each side) @ moderate weight

-Rest 2-3 min b/t round-