BLK LBL Fitness Club – CrossFit®
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Jump Rope
-into-
4 sets: (each machine)
Tabata
20 seconds/10 seconds off
Echo Bike
Ski Erg (OR Row)
* Steadily increase the pace to around 80% of the intended workout effort *
2. Workout Prep
Set up machines into lanes and have athletes perform 5 calories on each at workout pace.
Metcon
Individual Option
Metcon (8 Rounds for reps)
Every 3:00 (8 sets)
12/10 Calorie Echo Bike
-rest 45-seconds-
15/12 Calorie Ski Erg (Or 15/12 Calorie Row)
-rest remainder of 3 minutes-
TARGET SCORE
Target time each set: 45 seconds
Time cap each set: 60 seconds
STIMULUS and GOALS
The stimulus is a moderate-high effort on both machines, focusing on maintaining the pace across all sets. Athletes should not begin at a pace that they will fall off of in later rounds. In order to keep this workout running with a larger class, the time frame of 3 min/round is prescribed so athletes can pair up and start on opposite machines if needed.
Even though the last rest is the “remainder of 3 min set”, this should be roughly 45 seconds (similar to the rest time that athletes get after the bike). Athletes should be completing work in 35-45 seconds and should have 45-55 seconds of rest. Lower the number of calories if needed due to lack of earned rest.
Metcon
Large Class Option
Metcon (Time)
Teams of 3
8 sets: (each)
12/10 Calorie Echo Bike
15/12 Calorie Ski Erg (Or 15/12 Calorie Row)
(Partner one completes a full set and then part 2 follows), etc.
*Score total time to complete all 8 sets.
Accessory Work
Double DB Skull Crushers (4X10)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
Standing Tricep DB French Press (4X10)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.