WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Single DB Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Single DB Burpees

10 Alt Single DB Step-Ups

Strength

Metcon (Weight)

5 SETS ON A 12:00 CLOCK…

3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)|(35/20)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar or V Ups

25 Slam Balls (30/20)|(20/10) or DB Ground to Overhead

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar or V Ups

25 Slam Balls (30/20)|(20/10) or DB Ground to Overhead

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Moose Antlers/Arm

Into…

2 ROUNDS

5 Clean Grip Deadlift

5 Hang Muscle Cleans

10 Alt Elbow Punches

5 Front Squats

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

5 SA DB Squat Clean Thruster R

5 SA DB Squat Clean Thruster L

:30 Hollow Rock Hold

Strength

Metcon (Weight)

5 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

+

3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hang Squat Cleans (135/95)|(95/65) *

35 Sit-Ups

* Virtual = 15 DB Hand Squat Cleans

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate) or 300m Run

10 Burpees

200m Row (moderate-high) or 200m Run

15 Med-Ball Front Squats

100m Row (high) or 100m Run

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

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

15 Handstand Push-ups

(Score is Rounds + Reps)

Virtual Skill

Metcon (No Measure)

Every 2:00 X 5 Sets

10 DB Seated Strict Press

:30 Rest

:30 DB OH Hold

Virtual Workout – Limited Equipment

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00

400m Run or 2:00 Jump Rope

20 Alt DB Snatch with accessible weight

15 Hand Release Push Ups