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5
Aug

Wednesday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

AMRAP x 6 MINUTES

10 Alt Groiners

10 Alt Lunges w/ Torso Twist

10 Tempo Air Squats (3221)

10 Empty Barbell Kang Squats

Workout

Metcon (AMRAP – Reps)

2 Rounds ON A 12:00 RUNNING CLOCK…

800m Run or 4:00 of movement

60 Sit-Ups

30 DB Front Squats

Max Burpees In Time Remaining…

-Rest 2:00_

(Score is Meters)

5
Aug

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

AMRAP x 6 MINUTES

10 Alt Groiners

10 Alt Lunges w/ Torso Twist

10 Tempo Air Squats (3221)

10 Empty Barbell Kang Squats

Workout

Metcon (AMRAP – Reps)

2 Rounds ON A 12:00 RUNNING CLOCK…

800m Run or 4:00 of movement

60 Sit-Ups

30 DB Front Squats

Max Burpees In Time Remaining…

-Rest 2:00_

(Score is Meters)

4
Aug

Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Lying Banded Hamstring Stretch (R) / (L)*

:30 Alt Groiners

*Band around midfoot, lay back and extend banded leg up leaving other leg on the ground

AMRAP x 7 MINUTES

10 Scap Push-Ups

10 Single DB Sumo Deadlift

20 High Knees in Place

20 Butt Kickers in Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15 DB Sumo Deadlifts (50/35)|(35/25)

15 Bent Over Rows

200m Run

-Rest 1:00-

AMRAP x 6 MINUTES

10 DB Sumo Deadlifts

10 Bent Over Rows

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

Max DB Renegade Row

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

(No Measure)

4
Aug

Tuesday

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Lying Banded Hamstring Stretch (R) / (L)*

:30 Alt Groiners

*Band around midfoot, lay back and extend banded leg up leaving other leg on the ground

AMRAP x 7 MINUTES

10 Scap Push-Ups

10 Single DB Sumo Deadlift

20 High Knees in Place

20 Butt Kickers in Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15 DB Sumo Deadlifts (50/35)|(35/25)

15 Bent Over Rows

200m Run

-Rest 1:00-

AMRAP x 6 MINUTES

10 DB Sumo Deadlifts

10 Bent Over Rows

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

Max DB Renegade Row

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

(No Measure)

3
Aug

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

2 Wall Walks or walk out push ups

10 DB Plank Taps

6/6 DB Arnold Press

8 Up Downs

Workout

Metcon (No Measure)

EMOM x 15 MINUTES*

Min 1 – 12 DB Curl and Strict Press

Min 2 – 12 Alt DB Snatches

Min 3 – 8-12 Burpees Over DB

MIN 4 – 200m Run

*Athlete choice on reps for all three movements.

(No Measure)