WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Inchworms

10 Lunges with PVC Pass Throughs

10 Sots Presses with the PVC

10 Cossack Squats

Then…

EXTENDED WARM-UP – (Progressing Movements, R1 → R2 → R3)

EMOM x 9 MINUTES

MIN 1 – 10 BB Good Mornings → 10 Snatch Grip Deadlifts → 7 Muscle Snatches*

MIN 2 – 7 Push-up to Down Dog → 7 Up-downs → 5 Burpees*

MIN 3 – 10 Ring Rows → 10 Jumping C2B/Pull-ups → 7 Kipping C2B/Pull-ups*

*Athletes will perform the following for the remainder of the time at each minute.

MIN 1 – Max Air Squat

MIN 2 – Hold a Plank

MIN 2 – Max Supermans

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Finisher

Metcon (No Measure)

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. DB Bent Over Row

10 Alt. Plank DB Slides

10 Alt. Groiners

10 Goblet Squats

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 8/8 Single Arm Ring Row

MIN 2 – 10 Heavy Goblet Squats

MIN 3 – :45 Weighted Plank Hold

MIN 4 – :45 Bike

Cool Down

Metcon (No Measure)

3:00-5:00 Flow Stretching

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

Play a game!

Metcon

Metcon (No Measure)

EMOM x 30 MINUTES*

MIn 1 — Russian Step-ups

Min 2 — Alt. V-Ups

Min 3 — 200m Run

Min 4 — Air Squats

Min 5 — Hollow Hold

*:50 Work / :10 Rest

Finisher

Metcon (Time)

Max Wall Sit

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND EACH…

P1: 15 Hollow Rocks

P2: Single Arm DB/KB Front Rack Hold

P1: 5/5 DB Sumo Deadlift + High Pull

P2: Single Arm DB/KB Overhead Hold

Partner Metcon

Metcon (3 Rounds for time)

TEAMS OF 2…

FROM MINUTE 0:00-7:00

120 Sit-Ups

P1: 10 Sit-ups

P2: DBL KB/DB Front Rack Hold

*Switch every 10 sit-ups

FROM MINUTE 7:00-10:00

400m DB/KB Run

*Run together switching the KB as needed

FROM MINUTE 10:00-18:00

120 Alt. DB Snatches

P1: 10 Snatches

P2: DBL KB/DB Overhead Hold

*Switch every 10 snatches

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1: *Row :30 + Groiners

Min 2: 10 BB Deadlift + Inch Worms with Push-up

*increase pace with each row (EZ→ Mod→ Hard→ Sprint)

Partner Metcon

Metcon (Time)

TEAMS OF 2…

FOR TIME

100 Calorie Row

50 Clean and Jerks (135/95)|(95/65)

80 Calorie Row

40 Clean and Jerks (155/105)|(135/95)

*P1 works while P2 rests, split work b/t partners any way.