Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets
30 sec Row
10 Floor Plate Press
3 Sandbag Squats (light- focus on tall torso and stable core)
**2. Workout Prep**
2 sets
100m Row (workout pace)
5 Push-Ups
2 Sandbag Squats (add weight for set two)
Metcon
Metcon (Time)
5 Rounds
300/250m Row
20 Pushups
6 Sandbag Squats (150/100) (OR Front Squats (185/125)
TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate effort across all rounds. Athletes should be particularly mindful with push up effort due to this being the movement mostly likely to experience burnout on.
Be careful early on not to jack the heart rate too high, or it won’t end well.
Accessory Work
4 sets
10 Dumbbell Curls (each)
16 Landmine Twist
10 Landmine RDL (each)
* If you don’t have a landmine sleeve then place the bar in corner or between 2 plates wedge together. *