Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy)
– into –
3 sets (8 minutes max)
10 Single Arm Russian kettlebell swings (each)
10 Air Squats + 2-second pause at the bottom
10 Alternating Box Step Ups
3 Inch Worms
**2. Workout Prep**
2 sets
5/4 Calorie Bike (workout pace)
5 Kettlebell Swings
10ft Kettlebell Walking Lunge
– rest 30 seconds between sets –
Metcon
Metcon (Time)
5 Rounds
16/12 Calorie Echo Bike (OR 20/15 Cal Row)
20 Kettlebell Swings (53/35)
50ft Kettlebell Walking Lunge (53/35)
TARGET SCORE
Target time: 18-20 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across all rounds. Athletes should establish a pace early on to stay near consistent with round times. At the beginning of each round, the bike will put athletes in a fatigue deficit for the Swings and Lunges if they don’t pace correctly.
Advanced athletes should aim for 3-3:30 round times.
Accessory Work
3 sets
12 Single Arm Strict Press (each)
12 Single Arm Bent Over Row (each)
* Stay light with each movement and focus on smooth/controlled reps *