WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA, 8 SETS (:20 ON, :10 OFF)*

Jump Rope:

– Single Unders

– Alt Feet (Running in Place)

– Backwards Single Unders

– Double Unders

*Switch movement every 2 sets

Into…

4 SETS

10 Scap Push-Ups

10 Push-Up to Pike

10 Elbow Punches

10 Tempo Strict Press

Strength

Shoulder Press (1×6 / 1×4 / 1×2)

STRICT PRESS

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Min 1 – :45 Max Push Press (135/95)|(95/65)

Min 2 – :45 Max Cal Row

Min 3 – :45 Max Double Unders

MIn 4 – Rest

(Score is Lowest Round of Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back / Lats

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

1:00 Perfect Kang Squats

Into…

2 ROUNDS

10 Barbell Good Mornings

10 Alt. Step-Back BB Lunges

10 Reverse Crunches (lying knee tucks)

10 Alt. Scorpion Stretch

:30 Hollow Hold

:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!

Strength

Deadlift (1×6 / 1×4 / 1×2)

DEADLIFT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 Sets

AMRAP 3:00

12 Deadlifts (185/125 | (135/95)

24 Sit Ups

-Rest 1:00 b/t sets –

*Start AMRAP where you left off

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

1:00 Perfect Kang Squats

Into…

2 ROUNDS

10 Barbell Good Mornings

10 Alt. Step-Back BB Lunges

10 Reverse Crunches (lying knee tucks)

10 Alt. Scorpion Stretch

:30 Hollow Hold

:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!

Strength

Deadlift (1×6 / 1×4 / 1×2)

DEADLIFT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 Sets

AMRAP 3:00

12 Deadlifts (185/125 | (135/95)

24 Sit Ups

-Rest 1:00 b/t sets –

*Start AMRAP where you left off

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Skill

Metcon (No Measure)

FOR QUALITY *

2-3 SETS

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

*IF unable to complete this as written, skill acquisition of pull up and bar muscle up work. Coach will lead through tips and tricks

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

3 Bar Muscle-Ups *

6 Burpees to Plate

9 Kettlebell Swings (53/35)|(35/26)

*Scale options:

6 Pull Ups

or

9 Heavy bent over rows

(Score is Time)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Skill

Metcon (No Measure)

FOR QUALITY *

2-3 SETS

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

*IF unable to complete this as written, skill acquisition of pull up and bar muscle up work. Coach will lead through tips and tricks

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

3 Bar Muscle-Ups *

6 Burpees to Plate

9 Kettlebell Swings (53/35)|(35/26)

*Scale options:

6 Pull Ups

or

9 Heavy bent over rows

(Score is Time)