Saturday
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-