Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
10 Banded Side Step R/L
10 Banded Monster Walks F/B
10 Banded Glute Bridges
10 Banded Glute Bridge Right Leg
10 Banded Glute Bridge Left Leg
10 Banded Air Squats
-into-
6 min AMRAP
10 Heel Toe Rocks
30 sec single/double unders
3 Inch Worms
2 Sandbag Cleans to Waist Height (light weight – focus on transition)
**2. Workout Prep**
2 sets
10 Double Unders
1 Wall Walk (half way)(set 2, full rep)
25ft Sandbag Carry
Metcon
Metcon (Distance)
10 Rounds
2 min AMRAP
40 Double Unders
3 Wall Walks
Max Distance Sand Bag Carry (150/100)
-Rest 1:00 min between rounds-
TARGET SCORE
Target Distance each set: 75ft +
Minimum Distance before scaling: 50ft
Stimulus is high intensity across rounds. Athletes should aim to complete Double Unders/Wall Walks within 1:00-1:15. If athletes are unable to complete this portion by the 1:15 mark, have them modify the number of Double Unders and Wall Walks until time frame can be met.
Skill
Pistol Progression Week 4
Advance:
Every min (5:00)
8-10 Pistols (Really advanced athletes hold kettlebell/dumbbell)
Intermediate:
Every min (5:00)
6-8 Pistols with Band
Beginner:
Every min (5:00)
6-8 Pistols to a Box
Cool Down
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back