WOD

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell

8 Front Rack Reverse Lunges

8 Scap Push-Ups (:01 Pause at top & bottom)

8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength

Front Squat (5×5)

5×5

Front Squat*

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

10 Slow DB Front Squats

1:00 Glute Bridge Hold

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Cardio or 200m Run

8 Front Rack Lunges (95/65)|(65/45) or DBs

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Cardio or 200m Run

8 Front Rack Lunges (95/65)|(65/45) or DBs

8 Hand Release Push-Ups

(Score is Rounds + Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Samson Lunge

5/5 Moose Antlers

10 Scorpion Stretch

2-3 ROUNDS (3 min max)

5 Double DB Sumo DL

5 DBL DB Bicep Curl to Press

5 Push Up to Down Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

10/8 Cal. Bike

10 Alt. DB Snatch

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

:30 Sprint (40 Mountain Climbers)

10 Backpack Ground to Overhead

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

(Score is Total Rounds + Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)…

4 Rounds of each movement, :10 rest between movements.

Tabata 1- Bike or Jumping Jacks (EZ)

Tabata 2- Russian KB Swings

Tabata 3- Bike or Mtn Climbers (Moderate)

Tabata 4- Jumping Air Squats

Tabata 5- Bike or High Knees in place (Hard)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR REPS

1:00 KB Swings (53/35)|(35/26)

1:00 Box Jumps (24/20)

1:00 DB Squat Cleans (50/35)|(35/25)

1:00 Cal Bike or Row or Run

-Rest 1:00 b/t Sets-

(Score is Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)…

4 Rounds of each movement, :10 rest between movements.

Tabata 1- Bike or Jumping Jacks (EZ)

Tabata 2- Russian KB Swings

Tabata 3- Bike or Mtn Climbers (Moderate)

Tabata 4- Jumping Air Squats

Tabata 5- Bike or High Knees in place (Hard)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR REPS

1:00 KB Swings (53/35)|(35/26)

1:00 Box Jumps (24/20)

1:00 DB Squat Cleans (50/35)|(35/25)

1:00 Cal Bike or Row or Run

-Rest 1:00 b/t Sets-

(Score is Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Ground to Overhead

5/5 DB Upright Row

5/5 DB Single Arm Shoulder Press

5/5 Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)
Virtual = T2B substitute is VUps or Sit Ups

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set. If no Band, use a DB extended over head

(No Measure)