BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

1:00 Machine

1:00 Jump Rope

-into-

3 sets:

10 Ring Rows

3 Inch Worms

1 Zombie Climb

2. Workout Prep

2 sets:

5/4 Calorie Ski

1 Rope Climb (1 pull)

Metcon

Metcon (4 Rounds for time)

4 sets:

25/20 Calorie Ski (OR Row)

3 Rope Climbs (Or 10 Burpee Pull-ups)

25/20 Calorie Ski (OR Row)

-rest 1:1 between sets-
TARGET SCORE

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

Time cap each set: 5 minutes

STIMULUS and GOALS

This workout is going to be a grind! The grip will play a major factor as we progress, so make sure athletes get chalk and shake their forearms between movements. Sets are longer and should be approached with moderate intensity where athletes know they can have repeatable performances.

Accessory Work

4 Rounds

10 Barbell Strict Press @ moderate weight

15 Plate Front Raise @ moderate weight

15 GHD Hip Extension

7 Single leg DB Romanian Deadlift (each side) @ moderate weight

7 Rear foot elevated DB Split Squat (each side) @ moderate weight

-Rest 3 min b/t round-