Tuesday
BLK LBL Fitness Club – CrossFit®
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Banded 7’s Warm Up
-into-
3 sets:
30 sec Bike
10 Alternating V-ups
5 Knees to elbows
5 Tempo Bench Press (empty bar – focus on bar path)
2. Strength Prep
Athletes will be working back and forth between tempo bench press and high box jumps. Tempo for bench press is a 3 sec negative and 1 second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6″ lower than their max rep height.
3. Workout Prep
2 sets:
5/4 Calorie Bike
4 Alternating Dumbbell Snatches
Weightlifting
Bench Press (5X3)
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Box Jumps (5×3)
3 High Box Jumps x 5 sets
*6-8″ below max height for 1 rep
Metcon
Metcon (Time)
3 rounds:
22/18 Calorie Echo Bike
30 Alternating Dumbbell Snatches (50/35)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus is a moderately-high intensity. Athletes should find and maintain a steady push pace on the bike (pushing in the last 10-15 calories of the final bike) with strategic, consistently near-unbroken, breathable dumbbell snatches. Giving a heavy emphasis on breathing with all of these movements will aid athletes in their pacing.
Transition on and off the bike while getting right to work on the dumbbell.