Wednesday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo warmup
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
3 sets
25m down and back
5 Deadbugs (each side)
5 deadlifts (build across)
**2. Workout Prep**
1 set
50m Run
3 Deadlifts (at workout weight)
50m Run
Metcon
Metcon (AMRAP – Reps)
15 min AMRAP
3-6-9-12-15….
Deadlifts (225/155)
50m-100m-150m-200m-250m…
Run
TARGET SCORE
SCORE = total reps. Every 50m = 1 rep
Target number of Reps: 100+ reps
Minimum number of reps before scaling: 75 reps
STIMULUS and GOALS
Stimulus on workout is purposeful effort on deadlifts and active recovery pace on the Run.
This can easily be changed to a shuttle run if space is limited (25ft sections)
Accessory Work
4 Sets
10 Seated Single-Arm Dumbbell Z-Press
10 Bent-over Double Dumbbell Rows