WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ) or Jog

Into…

AMRAP x 3 MINUTES

6/6 Single Leg Glute Bridges

6 Barbell RDLs

6 Alt. Step-Ups

Into…

1:00 Bike (MOD) Or Jog

Strength

Metcon (Weight)

FOR QUALITY*

12/12 – 10/10 – 8/8

Slow KB Goblet Box Step-Up (20)

KB Extended Arms Sit Ups (anchor feet)

*Increase weight after every full set

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Bike or 800m Run

30 DB Deadlifts 50/35

50 Box Step-Ups (24/20)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Side Plank (R)

:30 Max Alt. V-Ups

1:00 Side Plank (L)

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt Groiners

20 Shoulder Taps

Into…

AMRAP x 5 MINUTES

8 Single DB Front Squat

8 Single DB Push Press (each side)

10 Scap Pull-Ups

20 Single Unders

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest or T2B

MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

Workout

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Cool Down

Warm-up (No Measure)

OPTIONAL RECOVERY

400m Jog

AND/OR

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt Groiners

20 Shoulder Taps

Into…

AMRAP x 5 MINUTES

8 Single DB Front Squat

8 Single DB Push Press (each side)

10 Scap Pull-Ups

20 Single Unders

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest or T2B

MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

Workout

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Cool Down

Warm-up (No Measure)

OPTIONAL RECOVERY

400m Jog

AND/OR

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Burpee + Extra Push-Up

10 Sumo Good Mornings*

10 Hollow Rocks

10 Supermans

*Option to add DB after 2nd round

Workout

Metcon (Weight)

4 SETS FOR QUALITY

8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)

24 Alt. Bent Over DB See-Saw Rows

48 DB Hollow Flutter Kicks

1:00 Superman Hold

-1:00 Rest b/t Sets-

(Score is Weight)

Finisher

Metcon (No Measure)

20:00 AMRAP

10 BB deadlifts (athlete choice.moderate weight)

10 DB bench press

10 DB bent rows

20 V Ups

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Burpee + Extra Push-Up

10 Sumo Good Mornings*

10 Hollow Rocks

10 Supermans

*Option to add DB after 2nd round

Workout

Metcon (Weight)

4 SETS FOR QUALITY

8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)

24 Alt. Bent Over DB See-Saw Rows

48 DB Hollow Flutter Kicks

1:00 Superman Hold

-1:00 Rest b/t Sets-

(Score is Weight)

Finisher

Metcon (No Measure)

FOR QUALITY

21-15-9-15-21

Single DB Curls*

DB Glute Bridges**

400m Run (After each set)

*Hold both heads of a single DB, one head in each hand.

**DB rests across the hips.

(No Measure)