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BLK LBL Fitness Club – CrossFit®


**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


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)

**2. Strength Prep**

Today strength will be before the workout, due to increase in weight. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.

**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 *


Bench Press (5X3)

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

* Complete a set on the 2 minutes *


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 time: 4-5 minutes

Time cap: 5:30


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)