WOD

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

**3. Workout Prep**

25m Run

3 Burpees

25m Run

2 Burpee Box Jump Overs (24/20)

25m Run

1 Burpee Box Jump Over (30/24)

Weightlifting

Clean (1X1)

Squat Clean

– Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

Metcon

Metcon (3 Rounds for time)

3 sets (1:1)

100m Shuttle Run (4x25m)

10 Burpees

100m Shuttle Run (4x25m)

8 Burpee Box Jump Overs (24/20)

100m Shuttle Run (4x25m)

6 Burpee Box Jump Overs (30/24)
TARGET SCORE

Target time: 2 minutes – 2 minutes 30 seconds

Time cap: 3 minutes

Athletes can rest 1:1 or partner up and go You Go, I Go style.

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

1:00 Machine

– into –

Hinshaw Warm-Up (10-12 minutes)

– into –

Sandbag Clean Practice

**2. Workout Prep**

2 sets

100m Run (Workout Pace)

2 Sandbag Cleans (work up in weight)

Metcon

Metcon (3 Rounds for time)

3 sets

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

-rest 1:1 between sets-

RX+ 150/100
TARGET SCORE

Target time: 3:30 – 4:30

Time cap: 5 minutes

Advanced athletes that are looking for a challenge should go with a heavier bag/barbell.

Accessory Work

Bottom-Up Single Arm Standing KB Press (4X10)

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bent Over Lateral Raises (4X10)

Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Hip Halo Warmup

-into-

2 rounds

1 min Row (easy pace)

100m Run (easy pace)

1 min Bike (easy pace)

Metcon

Metcon (Time)

For Time:

1000/800m Row

800m Run

60/48 Echo Bike

-rest 1:00-

500/400m Row

400m Run

30/24 Echo Bike

-rest 1:00-

250/200m Row

200m Run

15/12 Echo Bike
TARGET SCORE

Target time: 23-25 minutes (Total)

Time cap: 30 minutes

STIMULUS and GOALS

For the Stimulus we want athletes to start moderate and continue to increase pacing across rounds. Athletes should pick up the pacing as the distance decreases and almost sprint the last set.

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s Warmup

-into-

8-minute Amrap (3-4 sets)

30-sec bike (easy pace)

5 Dumbbell Bench (lightweight – practice loading/unloading dumbbells)

5 seal pose/ down dog transitions

**2. Workout Prep**

2 sets

5/4 Calorie Bike

4 Dumbbell Bench (add weight after first set)

Metcon

Metcon (Time)

24-18-14-10-6

Calorie Echo Bike

30-24-18-12-6

DB Bench Press (2×50/2×35)

Women Calories Bike: 18-14-10-8-4

If needed Row Calories below

Men Calories: 30-24-18-12-6

Women Calories: 24-20-14-10-5
TARGET SCORE

Target time: 10-12 minutes

Time cap: 16 minutes

STIMULUS and GOALS

Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burn out.

Accessory Work

Split Stance DB Romanian Deadlift (4X10)

For Load

Spanish Squat (4X10)

For Load

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (No Measure)

40:00 EMOM

Minute 1:15/12 Cal Row

Minute 2: 15 DB Bench Press (50s/35s)

Minute 3: 15 DB Bent Over Row (50s/35s)

Minute 4: 15/12 Cal Echo Bike

Minute 5: 7 Sandbag Cleans (100/80) (OR Power Cleans 135/95)

Minute 6: 7 Burpee Box Jump Overs (24/20}

Minute 7: 200m Run

Minute 8: Rest

*Wear 20/14# Vest