BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets (8-10 minutes)
5 Hang Muscle Cleans
5 Front Squats
5 Hang Squat Cleans (empty bar – build across))
30-sec single/double unders
5 GHDs to parallel or V-Ups
*2. Workout Prep**
2 sets
3 Hang Squat Cleans (add weight each set)
10 Double Unders
3 GHD’s or V-Ups
Metcon
Metcon (3 Rounds for time)
3 sets
30 Hang Squat Cleans (75/55)
100 Double Unders
30 GHD Sit Ups (OR 30 V-Ups)
-Rest 2 Minutes between sets-
TARGET SCORE
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
STIMULUS and GOALS
Stimulus is moderate pacing throughout sets with the goal of achieving a similar score for each set. The first set should be used as a pace setting set that the following sets will be based off of. Intensity needs to stay moderate and athletes should focus on hitting planned sets early on to avoid spiking the heart rate right off the back.
The focus of this workout for athletes should be finding a steady breathing pattern early on throw the Hang Squat Cleans because the double unders get the fire roaring right after.
Accessory Work
Alt DB Bicep Curls (4X10)
10 each arm (20 total reps)