Tuesday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets (10 minutes)
30 second Echo Bike
10 PVC Pass-Through
5 PVC Around the Worlds (each side)
5 Seal Pose/Down Dog Transitions
5 Synchro wall balls
**2. Workout Prep**
2 sets
15 Second Bike (workout pace) (each)
5 Synchro Wall Balls
– rest 30 seconds between sets –
**3. Strength Prep**
Today we are performing the strength after the workout. Use moderate weight (70%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.
Metcon
Metcon (Calories)
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calories Echo bike
– At 16:00 –
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Score time to complete in notes.
TARGET SCORE
Target number of Calories: Echo Bike: 175/150
Wall Balls
Target Time: 3 – 3:40
Time Cap: 4 minutes
Weightlifting
Bench Press (5X5)
5 Bench Press x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *
* Complete all 5 sets at 70%