WOD

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

8 ROUNDS*

(TABATA Style :20 on/:10 off)

Rounds 1 & 2: Plate Deadlifts

Rounds 3 & 4: Shoulder Taps

Rounds 5 & 6: Plate Press

Rounds 7 & 8: Up-Downs

*Perform at a moderate pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 3:00

AMRAP x 4 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 2:00

AMRAP x 2 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP X 4 MINUTES

:30 Bike (Moderate Pace)

10 PVC Push Press with Back Against The Wall

:20 Mountain Climbers

Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

12/10 Cal. Bike

10/10 Single Arm DB Push Press

20 Grasshoppers*

*In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5/5 Single Arm DB Upright Rows @20X2

:45 Ring Plank or Floor Plank

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Game Time!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter Kicks

20 Air Squats

10 Groiners with Twist

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (5 MINUTE CAP)

ROUND 1:

:30 Row (Arms only)

5/5 Single Arm Ring Rows

10 Tempo Air Squats (33×1)*

ROUND 2:

:30 Row (Legs only)

5/5 Single Arm Ring Rows

10 Air Squats

ROUND 3:

:30 Row (Arms & Legs)

10 Ring Rows

10 Jumping Squats

Workout

Metcon (5 Rounds for reps)

EVERY 2:30 FOR 5 SETS

14/10 Cal. Row

10 Ring Rows

Max Wall Balls in remaining time

-Rest 1:00 b/t Sets-

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)