Call Us: (480) 664-4040

WOD

Refer A Friend

Invite A Friend To Check Us Out!
16
May

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

1 Round:

10 yd walk on toes

10 yd walk on 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-

Banded 7’s

2. Workout Prep

1 set:

2 Strict Pull-ups

3 Push-ups

4 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00 Partner AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

-Switch rounds back and forth with your partner-
TARGET SCORE

Target number of rounds: 20+ rounds (total)

Minimal number of rounds before scaling: 15 rounds (total)

STIMULUS and GOALS

Murph is happening at the end of May. In preparation for “Murph”, the following weeks of programming leading up to Memorial Day will have variations of “Murph” movements to get athletes prepped for the Memorial Day workout. With this being the 6th week of conditioning.

Today’s workout will have athletes completing a full round before switching. Since we are working 1:1, the goal should be to keep a moderately-high intensity throughout.

15
May

Sunday

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

Luke

For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (53/35)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run
Scale barbell weight if wearing a vest to 135/95

Background: Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Accessory Work

*IF time permits

3 Rounds

:30 Bar Hang

10 DB Bent Over Rows (each side)

10 Banded Lat Pull Downs

:30 Plank

Rest 2:00 between rounds

14
May

Saturday

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

1:00 Row

1:00 Ski

1:00 Bike

-into-

3 sets

10 Dumbbell Z-Press (light)

10 Alternating V-Ups

10 Single Arm Kettlebell Windmills (each)

10 Walking Lunges + Torso Twist

3. Workout Prep

3 sets

100m Row (workout pace)

2-3 Strict Handstand Push-ups

10’ Kettlebell Walking Lunge (increase weight each set)

Metcon

Metcon (Time)

500m Row

20 Strict Handstand Push-ups

100’ Double Kettlebell Front Rack Lunge (2×53/35)

500m Row

100’ Double Kettlebell Front Rack Lunge (2×53/35)

20 Strict Handstand Push-ups

500m Row
TARGET SCORE

Target time: 13-15 minutes

Time cap: 18 minutes

STIMULUS and GOALS

GRIND! We want athletes to have the mentality not to let up or stop moving till the workout is done! This is a “7 part” workout, and athletes can keep the intensity high on each “part” throughout!

Muscular Endurance will play a big factor in this workout. Athletes most likely will be limited by muscular fatigue from the lunges or handstand push-ups.

Accessory Work

4 Rounds

10 Diamond Pushups

10 Ring Row Feet Elevated

20 Standing Tricep Extension w/ Band Inverted Skull Crusher

10 Seated Alternating DB Curls (each side)

10 Overhead Plate Situps

10 Dip Support Leg Raise

30yd Isolateral DB Farmer Carry (Right Side)

30yd Isolateral DB Farmer Carry (Left Side)

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

-Rest 2 min b/t round-

12
May

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

5 Single Arm Ring Rows (each arm)

10 Single Arm Dumbbell Shoulder Press (light/each arm)

10 Hollow Rocks

-into-

2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

2. Strength Prep

After the warm-up, instruct athletes to work up to a lightweight that they will use for 2 reps every 60 seconds for 5 sets (5 minutes). This week, athletes will be working on consistent smooth, light reps. The focus is on building strength and stability in the catch position. Constantly remind athletes to always recover with their front foot (split jerk) and take a second to regrip/tighten the core after the first split jerk before going into the second rep. Athletes will take their bar from the rig, but they should step back far enough so that they won’t drop the bar into the rig if they miss the lift. Due to mobility restrictions or not being comfortable with the movement, athletes should only perform two push jerks instead of split for all 5 sets.

3. Workout Prep

3 sets:

5 Shoulder to Overhead on each arm (work up in weight)

3 Inverted Ring Rows (start with regular ring rows and work to get lower each set)

Weightlifting

Split Jerk (5X2)

2 Split Jerks x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

Metcon

Metcon (Time)

3 rounds

21 Right Arm Dumbbell Shoulder to Overhead (50/35)

21 Inverted Ring Rows (OR Strict Pull-Ups)

21 Left Arm Dumbbell Shoulder to Overhead (50/35)

21 Inverted Ring Rows (OR Strict Pull-Ups
TARGET SCORE

Target time: 10-12 minutes

Time cap: 15 minutes

STIMULUS and GOALS

The stimulus for today’s metcon is moderate intensity while being mindful of shoulder and bicep volume. Athletes’ upper body will go through the gauntlet on this one. It’s important to know when to break up the sets and when to begin the next movement because muscle failure will creep up faster than you think.

Both movements will heavily tax the athlete’s core stability, so movement quality is particularly important due to the stabilization needed in dumbbell movements.

11
May

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will be completing 1 squat clean @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes partner up and begin working up to their desired weight. Use about 5-6 minutes to make sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power clean.

3. Workout Prep

– With Partner –

2 sets

5/4 Calorie Ski

5 Wall Balls

* Begin the ski when your partner finishes

Weightlifting

Clean (10X1)

1 Squat Clean x 10 sets @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 Amrap

Teams of 2

18/14 Calorie Ski Erg (OR Row OR 200m Run)

18 Wall Balls (20/14)

* Ski erg is always occupied *

Individual Option:

16:00 Amrap

18/14 Calorie Ski Erg (OR Row OR 200m Run)

18 Wall Balls (20/14)

-rest 30 seconds after each round-
TARGET SCORE

Target Rounds: 12 + rounds (total)

Minimum rounds before scaling: 9 rounds (total)

STIMULUS and GOALS

The stimulus for this is moderate pacing on the ski into a “push pace” through the wall balls. Partner 1 will start on the ski erg, and partner 2 will begin the ski when partner 1 finishes their calories and advances to the wall balls. Rest is earned with how fast the athlete can complete the wall balls while their partner finishes up the calories. Athletes will go back and forth, only resting when the ski erg is occupied.

1 2 3 282