BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s

-into-

6 min AMRAP

30-sec single/double unders

5 Alternating V-ups (each side)

5 Knees to Elbows

2. Workout Prep

2 sets:

10 Double Unders

5 Toes to Bar

Metcon

Metcon (Time)

100-80-60-40-20

Double Under

20 Toes to Bar after each set
TARGET SCORE

Target time: 9-11 minutes

Time cap: 15 minutes

STIMULUS and GOALS

The stimulus is moderate pacing with consideration to possible burnout on both double unders and toes to bars. Athletes should approach both movements in conservative-sized sets in the beginning and push the effort towards the end of the workout. Fast, quick set on both movements will allow athletes to work off sizable amounts of reps without falling into a string of no reps.

This is going to be grippy, so chalk between sets and be careful not to go for broke.

Accessory Work

GHD Hip Raise (5X20)

5 sets: 20 reps; unloaded or holding a plate or DB

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

Band Pull Through (4X15)

4 sets: 15 reps

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

*Build to a heavy weight band and stay the same as long as form can be maintained