BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

1:00 Row

1:00 Ski

1:00 Bike

-into-

3 sets

10 Dumbbell Z-Press (light)

10 Alternating V-Ups

10 Single Arm Kettlebell Windmills (each)

10 Walking Lunges + Torso Twist

3. Workout Prep

3 sets

100m Row (workout pace)

2-3 Strict Handstand Push-ups

10’ Kettlebell Walking Lunge (increase weight each set)

Metcon

Metcon (Time)

500m Row

20 Strict Handstand Push-ups

100’ Double Kettlebell Front Rack Lunge (2×53/35)

500m Row

100’ Double Kettlebell Front Rack Lunge (2×53/35)

20 Strict Handstand Push-ups

500m Row
TARGET SCORE

Target time: 13-15 minutes

Time cap: 18 minutes

STIMULUS and GOALS

GRIND! We want athletes to have the mentality not to let up or stop moving till the workout is done! This is a “7 part” workout, and athletes can keep the intensity high on each “part” throughout!

Muscular Endurance will play a big factor in this workout. Athletes most likely will be limited by muscular fatigue from the lunges or handstand push-ups.

Accessory Work

4 Rounds

10 Diamond Pushups

10 Ring Row Feet Elevated

20 Standing Tricep Extension w/ Band Inverted Skull Crusher

10 Seated Alternating DB Curls (each side)

10 Overhead Plate Situps

10 Dip Support Leg Raise

30yd Isolateral DB Farmer Carry (Right Side)

30yd Isolateral DB Farmer Carry (Left Side)

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

-Rest 2 min b/t round-