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BLK LBL Fitness Club – CrossFit®


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

4 rounds (new round every 2 min)

8/7 Calorie Echo Bike or 10/8 Cal Row

5 Push-ups

4 Inchworms to seal pose

3 World’s greatest stretch (each side)

**2. Strength Prep**

Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.

**3. Workout Prep**

2 sets

30 seconds on (workout pace)

30 seconds slow (recover)


Bench Press (1X1)

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


Metcon (3 Rounds for time)

3 sets

40/34 Calorie Echo Bike

– Rest 3 minutes between sets –

*Sub 50/40 Calorie Row if bikes are taken.

Target time: Sub 3:15 for all 3 sets

Time cap: 4 minutes


Stimulus is moderate intensity. Athletes have the goal of scoring similar times across all rounds or getting slightly faster as rounds progress. First round should be the slowest (testing the waters) while the next two are all about hanging on and grinding through.

This will be a great mental test for your athletes. Embrace the “suck” and tell the voice in your head that keeps saying “just quit” to shut up!.