THURSDAY
BLK LBL Fitness Club – CROSSFIT
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups
2. Strength Prep
Athletes will be working back and forth between deadlifts and strict handstand push-ups. Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep. Athletes should engage the upper back/lats and drive the feet into the floor. Breathing out while lifting the bar and then taking in the air before going into the next rep with help with proper bracing. Athletes should keep their eyes on the horizon throughout the entirety of the rep. For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs)
3. Workout Prep
3 sets:
50m Run
2 Box Jumps
2 Power Cleans (build across sets)
Weightlifting
Deadlift (10-8-5-3-1)
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
* Rest as needed between sets *
Handstand Push-ups (Strict)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Metcon
FREEDOM (RX)
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)
TARGET SCORE
Target number of Rounds: 7 + rounds
Minimum number of Rounds before scaling: 5 rounds
STIMULUS and GOALS
The ideal stimulus for this workout is to find moderate pace on the early rounds and hold until the end. A faster pace in the early rounds will decrease effort after the halfway point of the workout.
Athletes should aim for similar round times across the entire amrap. Use the clock and try to hold on.
Every 50m counts as 1 rep for the run (4 reps total)
Metcon
LIBERTY
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
400m/350m Row
10 Box Step Ups (24/20)
8 Dumbbell Power Cleans (light)