BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

3 sets:

10 Box Step Ups

10 Jumping Air Squats

10 Russian Kettlebell Swing

2. Workout Prep

2 sets:

5 Kettlebell Swings (work up in weight)

10’ Walking Lunge

Metcon

Metcon (Time)

100’ Walking Lunge

50 Kettlebell Swings (53/35)

100’ Walking Lunge

40 Kettlebell Swings (53/35)

100’ Walking Lunge

30 Kettlebell Swings (53/35)

100’ Walking Lunge

20 Kettlebell Swings (53/35)

100’ Walking Lunge

10 Kettlebell Swings (53/35)
TARGET SCORE

Target time: 12-15 minutes

Time cap: 20 minutes

STIMULUS and GOALS

The stimulus for today’s workout is moderate-steady pacing. We are grinding through this high rep, grit test workout. Pacing should stay the same the whole way through as kettlebell reps descend.

Explosive hips and steady breathing will be your athletes saving grace. Stay calm, and don’t come out guns blazing.

Accessory Work

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Standing DB Lateral Raise @ light weight

15 GHD Hip Extension

15 yd lateral band walk (each direction) @ moderate weight band

-Rest 3 min b/t round-