Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
2-minute Machine
– into –
3 sets
10 Box Step Ups (total)
10 Ring Rows
10 Kip Swings
10 Wall Ball Push Press (no throw)
**2. Workout Prep**
With Partner
3 sets
4 Dumbbell Walking Lunge (together)
4 Pull-Ups (each)
4 Wall Ball Push Press (throw/each) * focus on relaxing the arms on each throw *
Metcon
Metcon (Time)
Teams of 2
3 rounds
100ft Single Dumbbell Walking Lunge (50/35)(each at the same time/not synchro)
50 Pull-Ups (Split)
100 Wall Ball Push Press (20/14) 10/9ft) (Split)
Individual Version
3 rounds
100ft Single Dumbbell Walking Lunge (50/35)
25 Pull-Ups
50 Wall Ball Push Press (20/14)
TARGET SCORE
Target time: 18-20 minutes
Time cap: 24 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate-high intensity. Muscle fatigue from Pull-ups/Wall Ball Push Press will become more complex as rounds progress, so athletes should focus on purposeful breathing and shared workload. Strategic reps and transitions will help keep the intensity up and maintain a steady workflow.
New movement! Wall Ball Push Press is sneaky tough so be ready for the surprised look on your athlete’s face.
Skill
Pistol Progression – Week 5
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 standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)