WOD

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 EMOM

Minute 1 & 2: 500/400m Row

Minute 3: KB Thrusters

Minute 4: AbMat Sit-Ups

Minute 5: Rest

PERFORMANCE

Metcon (4 Rounds for time)

4 Sets

21/17 Calorie Bike

15 Box Jumps (24/20)

9 Thrusters (95/65)

Rest 2:00 between sets
TARGET TIME

Target score: Sub 2:30

Time cap: 3:30

Thruster

Build to a heavy 3 rep Thruster from the floor.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

30:00 AMRAP

20/16 Calorie Bike

10 DB Bench Press

20 GHD (OR 30 AbMat Sit-ups)

20/16 Calorie Row

10 Strict Pull-Ups

20 DB Bicep Curls

20/16 Calorie Ski

10 Banded Tricep Extensions

20 Flutter Kicks

PERFORMANCE

Conditioning (Time)

8 Sets

300m Row or Ski at RPE7

75 Sec Bike at RPE5

*Rest 1 Min between sets.

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS / PERFORMANCE

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Bench Press

5-5-5-5-5

Build to a heavy set of 5.

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

2 Rounds

750/600m Row

20 Alternating Jumping Split Lunges

10 DB Surrenders

– Rest 2:00 –

PERFORMANCE

Front Rack Lunge

10 @ 5.5/10 RPE

8 @ 6.5/10 RPE

6 @ 7/10 RPE

4 @ 8/10 RPE

2 @ 8.5/10 RPE

Metcon (4 Rounds for time)

4 Sets

15/12 Calorie Bike

10 Box Jump Overs (24/20)

50′ DB Front Rack Lunge (2×50/2×35)

Rest 1:1
TARGET SCORE:

Target time: sub 2:00

Time cap: 3:00

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (Checkmark)

2 Sets

Tabata 1 :(:20 ON / :10 OFF)

DB Thrusters

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

Alternating Leg V-ups

– Rest 1:00

Tabata 3:(:20 ON / :10 OFF)

KB Sumo Deadlift High Pulls

– Rest 1:00

PERFORMANCE

Deadlift

Build to a heavy single in 15 minutes

9-9.5/10 RPE

Metcon (Time)

4 Rounds

5 Deadlift (275/185)

10 Bar Facing Burpees

15 T2B

RX+ 315/205
TARGET SCORE:

Target time: Sub 12:00

Time cap: 16:00