WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Walking Leg Swings

25ft Walking Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

100m Run

Into…

1 ROUND

5 Scap Pull-Ups

10 Shoulder Taps

10 Lunges

5 Pull Ups or Ring Rows

5 Push-Ups

10 Air Squats

Following the Warm-Up go into your teaching of the Muscle Up.

Workout

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)
* ZOOM class – MAX Burpees after mile

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)
ZOOM class – Up Down jump to 6″ target substitute for pull ups

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

12/10 Cal Bike

10 Kip Swings

8 Knees to Chest

6/6 Single DB Deadlifts

4 Alt. Single DB Hang Muscle Clean

Workout

Metcon (Time)

FOR TIME

25 Toes to Bar or Sit ups

25 DB Hang Power Cleans (50/35)|(35/20)

50/40 Cal Bike or 600m Run

50 DB Hang Power Cleans

50 Toes to Bar or Sit Ups

50/40 Cal Bike or 600m Run

25 DB Hang Power Cleans

25 Toes to Bar or Sit Ups

(Score is Time)

Finisher

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

V Ups

Supermans

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

FOR TIME (8:00 CAP)

200m Run (EZ)

Into…

3 ROUNDS

5 Push-Up to Pike

10 Bootstrappers

10 Air Squats

Into…

200m Run (Moderate)

Workout

Metcon (AMRAP – Rounds and Reps)

EVERY 4:00 x 5 SETS

300m Run

Then in the remaining time…

AMRAP of:

12 HR Push-Ups

20 Air Squats*

*Option to perform 12 Alt. Pistol Squats

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back and IT Band

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners + Torso Twist

5 Inch Worms + Push-Up

Into…

3 ROUNDS

3 Snatch Grip Deadlift

3 Snatch Grip Hang High-Pulls

3 Snatch Grip Hang Muscle Snatch

3 Snatch Grip Hang Power Snatch*

*With each rep, lower the start position for the Hang (Hips, Mid-Thigh, Above the Knee)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Power Snatch (135/95)|(95/65)

6 Bar Muscle-Ups *

*Burpee Pull Ups or Banded Pull Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 PVC Pass Thrus

10/10 Around the World PVC Pass Thrus

10 Tempo Air Squats (3111)

Into…

3 ROUNDS

10 PVC Overhead Squats

10 Alt. Samson Lunges

10 Bootstrappers

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)

10/10 Bulgarian Split Squats OR 20 Alt Pistols (or practice)

(No Measure)

Workout

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#