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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s


3 sets:

5 wall balls (focus on breathing and arm cycling)

1 rope pull for height OR 2 zombie climbs

5 down dog/seal pose transitions

2. Workout Prep

2 sets:

5 Wall Balls

1 Rope Climb (1 pull)

– rest 30 seconds between sets –


Metcon (Time)

10 rounds:

15 Wall Balls (20/14)

2 Rope Climbs (Or 8 Burpee Pull-ups)

Target time: 14-16 minutes

Time cap: 20 minutes


The stimulus for today’s workout is steady pacing across rounds. Athletes should watch round times and attempt to stay steady throughout. Planned rest between rope climb reps will allow athletes to maintain effort as the workout progresses.

Accessory Work

Single leg DB Romanian Deadlift (4X10)

4 sets: 10 reps (each side)

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

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

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Seated Dumbbell Calf Raise (4X20)

4 sets: 15-20 reps

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

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

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge