WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation

Banded 7s Shoulder Warm Up

-into-

Mayhem Hip Halo Warm Up

2. Movement Prep/Activation and Increasing Heart Rate

2-3 Minute Bike or Row (easy to mod)

-into-

3-4 Rounds

10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups

30 Single Unders

6-10 Thrusters (empty bar)

0:40 Echo Bike (Fast)

3. Workout Prep

1 Set (at workout pace):

3 Pull Up

3 Thruster (at first workout weight)

2 Chest to Bar Pull Up

2 Thruster (at second workout weight)

1 Bar Muscle Up

1 Thruster (at third workout weight)

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hinshaw Warm up[ (10 minutes Max)

– into –

2 sets

30-sec run

5 wall balls (focus on breathing/arm cycling)

5 Scap Pullups

5 Body Row on Racked Bar

5 Alt. V-ups (each side)

**2. Workout Prep**

1 set

50m Run

5 Pull ups

5 Wall balls

5 Toes to Bar

Metcon

Metcon (Time)

5 Rounds

200m Run

10 Pullups

20 Wallballs (20/14)

10 Toes to bar
TARGET SCORE

Target time: 15-17 minutes

Time cap: 22 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds.

Open Athletes: Play it smart and maybe just switch the workout to a active recovery day.

Option:

8 rounds

200m Run

300m Ski Erg (OR 300m Row)

Accessory Work

Bent Over Lateral Raises (4X10)

*Build to a light/moderate weight, stay the same or increase across sets

Weighted Hip Thrust (4X12)

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

*Use either a barbell or dumbbell.

BLK LBL Fitness Club – CrossFit®

Warm-up

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

Banded 7’s Shoulder Warmup

-into-

Hip Halo Warmup

-into-

3-4 Rounds

15/12 Calorie Row (Increasing pace each round)

10-15 Banded Good Mornings

10-15 Russian Kettlebell Swings (moderate weight)

5 Inchworms

3 Half Bottom Burpees, 3 Spiderman Lunge Stretch (each side)

3-5 Deadlifts (ascending weight)

4. Workout Prep

1 Set (at workout pace):

2 Deadlift (at workout weight)

2 Bar Facing Burpee

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

6 min AMRAP

100m Run

5 Sandbag Squats or Barbell Front Squats (lightweight)

10-sec Sandbag Front Hold or Front Rack Hold

**2. Strength Prep**

Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

**3. Workout Prep**

3 sets

200m Run

2 Sandbag Squats or Barbell Squats (build in weight each set)

Weightlifting

Deadlift (1X1)

Deadlifts:

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

For Time

400m Run

15 Sandbag Squats (150/100) or 15 Front Squats (185/125)

400m Run

12 Sandbag Squats (150/100) or 12 Front Squats (185/125)

400m Run

9 Sandbag Squats (150/100) or 9 Front Squats (185/125)
TARGET SCORE

Target time: 9 – 11 minutes

Time cap: 14 minutes

STIMULUS and GOALS

Stimulus is a moderate to moderate high intensity. Athletes should look to recover on the bike in-order to push the pace on the sandbag squats if a moderate effort is applied across.

We have performed a lot of Sandbag Cleans so let’s take it a step up and try squatting. Make sure athletes are careful with the movement.

Open Athletes: Keep the run distance the same and change it out to very light Front Squat to just move a little.

BLK LBL Fitness Club – CrossFit®

Warm-up

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

“Floor is lava” (5 minutes)

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

**3. Workout Prep**

2 sets

10 Double Unders

5 Kettlebell Swings (use workout weight for set 2)

Weightlifting

Metcon (Weight)

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
This is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).

Metcon

Metcon (Time)

60-50-40-30-20

Double Unders

30-25-20-15-10

Kettlebell Swings 53/35
TARGET SCORE

Target time: 8-10 minutes

Time cap: 12 minutes

STIMULUS and GOALS

Stimulus is moderate to increasing effort across rounds as reps decrease. Shoulder fatigue from Kettlebell Swings will affect athlete’s ability to perform double unders as the workout progresses so athletes should focus on a strong hip drive during swings and keeping shoulders relaxed during double unders

Call Us: (480) 664-4040

Call Us Text Us

Refer A Friend

Invite A Friend To Check Us Out!

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon

Metcon (Time)

Accessory Work

Bent Over Lateral Raises (4X10)

Weighted Hip Thrust (4X12)

Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Weightlifting

Deadlift (1X1)

Metcon (Time)

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Weightlifting

Metcon (Weight)

Metcon

Metcon (Time)

In response to the COVID-19 pandemic, we have temporarily closed our physical location in order to limit the spread of the virus and do our part in keeping our community safe.