WOD

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

For Rounds AND Distance:

P1: 200m Run

10 Dumbbell Box Step Ups (50s/35s)(24/20)

6 Devils Press (50s/35s)

P2: Accumulating max distance on bike

*Partners switch each round

*Do not reset the bike when switching

*Run consists of 4 reps (50m = 1 rep)
Focus

Ideal stimulus for this workout is to find a balance between moderate pacing on rounds and moderate pacing on bike erg. Teams will have two scores for this workout: the number of rounds completed by the team and the total distance accumulate on the bike by the team. Faster pace on the rounds will decrease the possible effort on the bike erg and faster pace on the bike will result in lower ability to complete rounds on run/step ups/devils press. Add bike erg distance to comment.

Accessory Work

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

BLK LBL Fitness Club – CrossFit®

Warm-up

3:00 Machine

-into-

3 sets

30-second Single Under

10 Kipping Knee Raises

5 Muscle Cleans + Shoulder Press (empty bar)

100m Run

2. Workout Prep

3 sets: (with partner)

10 Double Unders (each)

5 Toes to Bar (each)

2 Clean and Jerks (each – build in weight across sets)

50m Run (together)

Metcon

Eva Strong (Time)

Partner Workout

5 Rounds for time:

24 Double unders (each, at the same time)

19 Toes to bar (split)

2 Clean and jerks (205/135) (split)

400m Run (each, at the same time)

5- Month

24- Day

19- Students who lost their lives

2- Teachers who lost their lives
“Eva Strong” Memorial Workout

Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate.

How it should Feel: GASSY! Split reps, move fast and don’t let up.

Accessory Work

4 Rounds

10 Barbell Strict Press @ moderate weight

10 (each side) Standing Single Arm DB Press @ moderate weight

15 GHD Hip Extension

7 DB Box Step-Ups (each side) @ moderate weight

14 Band Pull Through @ heavy weight band

-Rest 3 min b/t round-

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

7 min AMRAP:

30 sec row (easy pace)

10 heel toe rocks

10 plate toe taps (each side)

5 Wall Balls (focus on breathing and arm cycling)

3 Box Jumps (increase in height across warmup)

2. Workout Prep

5/4 Calorie Row

5 Wall Balls (build in weight)

2 Box Jumps (build in height)

Metcon

Metcon (6 Rounds for time)

6 sets:

20/16 Calorie Row

15 Wall Ball (30/20)

10 Box Jumps (30/24)

-rest 1:1 between sets-
TARGET SCORE

Target time each set: 2 minutes -2:30

Time cap each set: 3 minutes

Feel that first set out with a 5-10% under their target pace and make sure they jump with everything they got on the box jump. No one falls today!!

Accessory Work

Standing Tricep Extension w/ Band (4X15)

4 sets: 15 reps

*Rest 1:00-1:30 b/t sets

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

Banded 7’s Warm Up

-into-

3 sets:

30 sec Bike

10 Alternating V-ups

5 Knees to elbows

5 Tempo Bench Press (empty bar – focus on bar path)

3. Workout Prep

2 sets:

5/4 Calorie Bike

4 Alternating Dumbbell Snatches

Weightlifting

Bench Press (5X3)

3 Tempo Bench Press x 5 sets @65% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Box Jumps (5×3)

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Metcon

Metcon (Time)

3 rounds:

22/18 Calorie Echo Bike

30 Alternating Dumbbell Snatches (50/35)
TARGET SCORE

Target time: 8-10 minutes

Time cap: 14 minutes

Transition on and off the bike while getting right to work on the dumbbell.

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

-into-

3 sets:

5 1¼ Squats (empty bar)

5 Push Press (empty bar)

5 Scap Pull-ups

10 Alternating Box Step-ups

3. Workout Prep

2 sets:

3 Pull-ups

3 Dumbbell Front Squats

4 Dumbbell Front Rack Walking Lunge Steps

3 Chest to Bar

3 Dumbbell Shoulder to Overhead

-build in weight-

Weightlifting

Front Squat (5X3)

3 Tempo Front Squats x 5 sets @65% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Weighted Chin Up (5X5)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *

Metcon

Metcon (Time)

30 Pull-ups

30 Dumbbell Front Squats (50s/35s)

100’ Dumbbell Front Rack Lunge (50s/35s)

30 Chest to Bar

30 Dumbbell Shoulder to Overhead (50s/35s)

100’ Dumbbell Front Rack Lunge (50s/35s)
TARGET SCORE

Target time: 9-11 minutes

Time cap: 15 minutes

Breathe through the motion, and don’t pump the body up by going all out on the dumbbells. Smooth and steady will pay off in the long run.