Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s

7 Pull aparts neutral grip

7 Pull aparts pronated

7 Pull aparts supinated

7 Pull aparts diagonal R

7 Pull aparts diagonal L)

7 Pull apart behind head

7 Banded pass throughs

-into-

6 min AMRAP

30 sec Row (easy pace)

5 Alt. V-ups (each side)

5 Knees to Elbows

10-sec Handstand Hold

5 Bench Press (Build across sets)

**3. Workout Prep**

1 set

100m Row

5 Toes to bar

5 Handstand Push Ups

100m Run

* Be smooth getting in and out of the rower *

Weightlifting

Bench Press (5X3)

3 Bench Press x 5 sets @80% of 1RM

* Complete a set on the 2 minutes *

Metcon

Metcon (3 Rounds for time)

3 Sets (Every 6 minutes)

250/200m Row

20 Toes to Bar

250/200m Row

20 Handstand Push-Ups

250/200m Row

Sub for Row

200m Run

15/12 Cal Bike

250/200m Ski
TARGET SCORE

Target time: 4-5 minutes

Time cap: 5:30

STIMULUS and GOALS

Stimulus is moderate pacing throughout rounds. Athletes must be efficient on all movements in order to complete work and have rest time before next round starts (every 6 minutes). Athletes should finish each round in 5 minutes or less so that they have at least 1 min of rest between sets. If athletes are unable to meet this time requirement, have them subtract 50 meters from each row and 5 reps from toes to bar and handstand push up sets. A helpful strategy on a workout like this is determining the amount of time that each movement MUST be completed by to at least hit the 5 min mark which, for this workout, would be completing each movement in a minute or less.

Cool Down

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)