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)