BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

50ft Walking Lunge

10 Single Arm Dumbbell Push Press (each)

10 Jumping Air Squats

2. Workout Prep

2 sets:

25ft DB Front Rack Walking Lunge (increase weight)

3 Handstand Push-ups

Metcon

FREEDOM (RX)

Metcon (3 Rounds for time)

3 sets

21-15-9

Handstand Push Ups

50ft Dumbbell Front Rack Walking Lunge (50s/35s) after each set of Handstand Push-ups*

-rest 1:1 between sets-

*SUB DB PUSH PRESS IF NEEDED (50s/35s)
# TARGET SCORE

* Target time each set: 3 – 3:30

* Time cap each set: 4 minutes

# STIMULUS and GOALS

* The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 3 sets. They should be mindful of increasing shoulder fatigue with the volume of handstand push-ups. Push to stay moving and keep the rest short and sweet between movements

Metcon

LIBERTY

Metcon (3 Rounds for time)

3 sets

21-15-9

Dumbbell Push Press (light)

*50ft Walking Lunge after each set of DB Push Press*

rest 1:1 between sets

ACCESSORY WORK

4 Rounds

10 Elevated Heel Goblet Squat

10 Barbell Romanian Deadlift @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-