BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s Warmup

-into-

Hip Halo Warmup

-into-

7 min AMRAP:

30-sec Machine

5 GHD’s to parallel

5 Overhead Squats (empty bar – build across)

10-sec handstand hold

3-inch worms

2. Workout Prep

3 sets:

5 GHD’s

1 Wall Walk (half way)

3 Overhead Squats (build in weight)

Metcon

Metcon (Time)

For Time:

30 GHD Sit Ups (Or 30 V-Ups)

5 Wall Walks

30 Overhead Squats (95/65)

20 GHD Sit Ups (Or 20 V-Ups)

5 Wall Walks

20 Overhead Squats (115/80)

10 GHD Sit Ups (Or 10 V-Ups)

5 Wall Walks

10 Overhead Squats (135/95)
TARGET SCORE

Target time: 11-13 minutes

Time cap: 16 minutes

STIMULUS and GOALS

The stimulus is moderate intensity across the workout. Their core stability will be taxed heavily by all 3 of these movements, and the wall walks and overhead squats will test their shoulders.. Athletes should be purposeful with their rest time during wall walks due to increasing shoulder fatigue across the workout. Do not be tempted to go too fast on wall walks, resulting in no reps.

Chipper style workout, so make sure athletes know not to come out hot.

Accessory Work

3 Rounds

10 Bent Over Barbell Row @ moderate weight – maintain quality

12 Supported Single Arm DB Row (each aide) @ moderate weight – maintain quality

15 Tricep Dips @ moderate weight

-Rest 3 min b/t round-