Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
5 Wall Balls (focus on rolling out the shoulders)
2. Strength Prep
Athletes will perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate). Stress that athletes should still load the hips similar to a regular deadlift and focus on having a strong leg drive. For deficit HSPU, athletes will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.
3. Workout Prep
With Partner
50m Run
5 Synchro Wall Balls
1 Wall Walk (each)
Weightlifting
Deficit Deadlift (5X2)
2″ Deficit (Standing on a 25lb. Plate)
2 Deficit Deadlifts x 5 sets @70% of 1RM
* Rest as needed between sets *
Strict Deficit Handstand Push-Ups (5X30-40%)
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
The prescribed deficit is 4″ for men and 2″ for women.
Metcon
Metcon (Time)
Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks
Individual Option:
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
200m Run
20 Wall Balls (20/14)
8 Wall Walks
TARGET SCORE
Target time: 13-15 minutes
Time cap each set: 18 minutes
STIMULUS and GOALS
The stimulus is moderate pacing across the entire workout. Solid communication on running pace and preferred strategy on wall balls will keep teams moving efficiently. Wall Walk reps are split up.