Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets (6-8 minutes)
30-sec easy row
5 Stepback lunges (each side)
3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive)
**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)
10 rounds:
250/200m Row
50ft walking lunge
3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)
TARGET SCORE
Target time: 20-22 minutes
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is moderate effort across entirety of workout. Athletes should find a comfortable pace and settle in for all 10 rounds. Give athletes the goal of trying to complete a round every 2-2:15 pace to finish within the target time.
Not a lot of thinking in this workout, just move and try to hold on for the rode.
Accessory Work
* Pick an option below
Freedom:
5 sets
1-minute Dead Hang (Pull Up Bar)
1-minute Plank (elbows)
Independence:
5 sets
30-45 seconds Dead Hang (Pull Up Bar)
30-45 seconds Plank (elbows)
Liberty:
5 sets
30 second Farmer Carry Hold
30 second Knee Plank (elbows)
* Try to rotate stations within 10-20 seconds and rest no longer than 1 minute between sets * *