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11
Jun

Tuesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike (Moderate Effort)

20 Mountain Climbers

10 Hand Release Push-ups

10 Jumping Squats

10 V-ups

Strength

Push Press (5×5 (20×1))

Metcon

Metcon (Time)

FOR TIME

800m Run

25 Push Press (135/95)|(95/65)

800m Run

20 Push Press (155/105)|(135/95)

800m Run

15 Push Press (185/125)|(135/95)

10
Jun

Monday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

6 Step Overs

4 DB Strict Press

Metcon

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10 DBL DB Hang Power Clean & Jerk

MIN 2 – 10 Up-Down Box Jump Over

Optional Finisher

Metcon (No Measure)

1:00 Glute Bridge Hold

-Rest :30-

:30 Single Leg Glute Bridge Hold (right)

-Rest :30-

:30 Single Leg Glute Bridge Hold (left)

10
Jun

Monday

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

9
Jun

Sunday

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

9
Jun

Sunday

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