BLK LBL Fitness Club – CrossFit®

Warm-up

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

10 min AMRAP

30-sec row (easy pace)

10 Floor DB Press (lightweight)

10 Heel Toe Rocks

10 Plate Toe Touch (each side)

30-sec Jump Rope

**2. Workout Prep**

2 sets

5/4 Calorie Row

4 Dumbbell Bench Press (add weight)

10 Double Unders

Metcon

Metcon (Time)

27-21-15-9

Calorie Row

Dumbbell Bench (50s/35s)

54-42-30-18

Double Unders

* Women’s calories: 22-16-12-8
TARGET SCORE

Target time: 10-12 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate pacing across rounds while planning strategic sets for the bench to avoid burnout. This will be a good push, pull combo that will give your athletes a good chest pump.

Accessory Work

MG Hollow Slider Workout

On a running clock:

Begin EACH minute with 10 jumping air squats [Hip must be open every jump].

Then complete maximum amount of Hollow Plank Sliders UNTIL you read 300 feet total on the sliders.

Goal of workout:

Advance – Complete 300 feet of Hollow Plank Sliders in a minimum amount of time.

Intermediate – Complete 200-250ft

Beginner: Complete 150ft+ (Scale to regular Air squats or 8 step-ups)

* If you don’t have excess to a slider of some sort, then change it to Bear Crawl (legs and arms must stay straight)

*FORM matters. This is not a saggy slider! Maintain hollow position while sliding.