WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Jumping Jacks

10 Up-Downs

10 Alt. High Skips

Into…

EMOM x 8 MINUTES

MIN 1 – KB Deadlift

MIN 2 – :25 Banded Lat Pull-down / :25 Scap Pull-up

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Substitute KB Sumo deadlift high pulls

Finisher

1-Mile Run (Time)

Max Effort 1-Mile Run

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

4 ROUNDS

:15 Jumping Jacks

:15 Lunges

:15 Up-Downs

:15 Glute Bridge Hold

Strength

Metcon (No Measure)

3 Rounds for quality:

10 alt DB Front Rack Lunges (increase weight if possible)

20 Glute Bridges (:05 Pause)

20 V Ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Rack Lunges (115/75)|(75/55)

9 Thrusters (Front or Back)

6 Burpees Over Bar

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Run

Into…

AMRAP x 6 MINUTES

3 Push up to Pike*

6/6 DB Deadlift

6 DB Front Squat

6/6 DB OH Press

*Pause :02 at the top of the pike

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*

Min 2 – :45 EZ Pace Jog

*Athlete Choice for practicing overhead strength and stability

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Row

10 Hand release Push-Up

20 Alt. DB Snatch (50/35)|(35/25)

20 Single DB thruster

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY (10:00 Cap)

SET 1…

10 Push-Up to Pike

10 Alt. Groiners

10 Jumping Air Squats

SET 2…

10 Strict Press with DBsl

10 Slow Front Squats

10 Tuck-Ups

SET 3…

10 DB Push Press

10 Fast Front Squats

10 V ups

Workout

Metcon (Time)

8 ROUNDS FOR TIME

8 DB Push Press

10 V Ups

12 DB Thrusters

-Hard Cap 18:00-

(Score is Time)

Optional Finisher

Metcon (No Measure)

3-4 SETS

1 Set of “21s”*

10/10 Single Leg Glute Bridge**

*21s = 7 Curls halfway up, 7 halfway down Curls, 7 full Curls (With Empty Barbell)

**Empty Barbell Resting on Hips

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY (10:00 Cap)

SET 1…

10 Push-Up to Pike

10 Alt. Groiners

10 Jumping Air Squats

SET 2…

10 Strict Press with DBsl

10 Slow Front Squats

10 Tuck-Ups

SET 3…

10 DB Push Press

10 Fast Front Squats

10 V ups

Workout

Metcon (Time)

8 ROUNDS FOR TIME

8 DB Push Press

10 V Ups

12 DB Thrusters

-Hard Cap 18:00-

(Score is Time)

Optional Finisher

Metcon (No Measure)

3-4 SETS

1 Set of “21s”*

10/10 Single Leg Glute Bridge**

*21s = 7 Curls halfway up, 7 halfway down Curls, 7 full Curls (With Empty Barbell)

**Empty Barbell Resting on Hips

(No Measure)