WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang or Push Up Plank Hold

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row OR Run or Min Climbers (1 rep = 4)

C2B Pull-Up or Banded Lat Pull Downs or Bent Over Rows

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

Finisher

Metcon (No Measure)

3 SETS

15/15 Clam Shells (R and L)

1:00 Hollow Rocks

-Rest as needed b/t Sets-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

TABATA (:20 ON / :10 OFF X 8 Rds)

Jump Rope or Air Squats or Up Downs

Into …

2 ROUNDS

10 Supermans

10 Scap Pull-Ups or Push Ups

:20 Hollow Body Hold

5/5 Single Arm DB DL or with Odd Object

Into …

2 ROUNDS

5/5 Single Arm Snatch

10 Hollow Rocks

5 Push-Ups

5/5 Lunges

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Practice on Gymnastic OR Plank Up Downs from Push Up position to Elbow Position

MIN 2 – :20/:20 Wall Sit with R/L leg extended

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

12 Alt. DB Hang Snatch Or Odd Object (50/35)

12 DB Box Step-Ups (24/20) Or Hold Odd Object (50/35)

12 Alt. Jumping Lunges

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Groiners

10 Reverse Lunges

10 Forward Lunges

1 ROUND

1:00 BIKE

20 Mountain Climbers

10/10 Split Squats

10 Alt Cossack Squats

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Cal. Bike

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Backpack Floor Press

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 SLOW Arm Haulers

8 Bootstrappers

6 Push-Up to Pike

4/4 Single Arm Suitcase Deadlift

Into …

2 ROUNDS (refer to teaching section)

10 Cal. Row

5 DBL DB or KB Deadlifts

:30/:30 Single Arm Overhead Hold*

*In the second round, perform a :30 Double DB or KB Overhead Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal. Row

15 DBL DB or KB Suitcase Deadlifts

1:00 DBL DB or KB Overhead Hold

-18:00 Had Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

400m Backpack Run

20 Backpack Sumo DL

1:00 Backpack Overhead Hold

(Score is Time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 Row/Run/Bike (increase pace every :30)

Into…

2 ROUNDS*

20 Two Footed Hops over and back with PVC Pipe

10 Kang Squats with PVC Pipe on Back

8 Walk Out Push Ups

6/6 Scorpions

Workout

Metcon (Time)

“Gravity”

5 Rounds for Time:

80 Double Unders or 160 Single Unders

40 Sit Ups

20 Push Ups

10 Reverse Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Slow Bike, Walk, or Row

1:00 Right Lunge, Elbow to Instep

1:00 Left Lunge, Elbow to Instep