BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

6 min AMRAP

30-sec ski

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition

2. Workout Prep

Have athletes line up equipment and perform 5/4 calories on each at workout pace.

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP

2-4-6-8-10…

Row (calories)

Ski (calories)

Bike (calories)

*Sub D/U for Ski Erg. D/U Reps 10-20-30-40-50….
TARGET SCORE

Target Round: Round of 16/14 +

Minimum Round before scaling: 12/10

Stimulus for today is moderate pacing and can be treated as active recovery for those feeling the volume from Monday or treated as a metcon for those ready to push the pace. Athletes have 15 minutes to ascend in calories on the trio of bike, ski, and row; increasing each round by 2 calories. This workout is scored by total reps meaning that ALL calories accumulated across the entire workout will be totaled up for the final score. Cue athletes to focus on breathing with each pull of the rower or ski erg and find a steady breathing cadence with pedal revolutions on the bike

Metcon (AMRAP – Reps)

Large Class Option

Teams of 3

5:00 on/1:00 off

Row, Ski, Bike

( Have athletes start at different stations)

Accessory Work

Elevated Toe Double DB Romanian Deadlift (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.