BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

30-sec easy row

15 yd sled push (easy)(Or 10 yd walking lunge)

15 yd sled push (moderate) (Or 10 yd walking lunge backwards)

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

2. Workout Prep

2 sets: (each/1:1)

100m Row

25 yd Sled Push (workout weight)

2 Squat Cleans (build in weight)

Metcon

Metcon (7 Rounds for time)

3 Person Team

7 sets: (each)

200/175m Row

50 yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)

4 Squat Cleans (185/125)

-rest 1:2 between sets-

Individual Option:

7 sets:

200/175m Row

50 yd sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges)

4 Squat Cleans (185/125)

-complete a set every 5:00-
TARGET SCORE

Target time each set: 2-2:30

Time cap each set: 3 minutes

STIMULUS and GOALS

Stimulus is high intensity. Athletes will either be working with the 2 teammates or using a 1:2 – work: rest ratio, meaning they will be able to rest twice as long as a round takes to complete. Athletes should refrain from lying down between rounds and keep their legs moving so that fatigue can be cleared as much as possible in preparation for the next round.

Effort is high, but the pace should be manageable and repeatable across all 7 sets. Save a little in the tank on the 6th set to go all out on the last.

Squat Clean: Weight should be around 65-70% of 1RM