Black Box Method Private Track

1. Knee-to-Wall Ankle Rocks, 2:30 - Switch sides every 8-10 reps 2. Couch Stretch, 2:30 - :75 Seconds, L/R - Squeeze glutes, don't extend spine 3. Thoracic Extension on Roller - 5-6 Slow extensions - If you don't have a Rolle you can do these on a box or against the wall 4. Passive Bar Hang, 3:00 - Accumulate time 5. Seated Pancake Fold, 3:00 - Hinge forward, don't bend 6. Wall-Facing Handstand Hold, 3:00 - Or Seated Overhead Dumbbell Hold

Banded Warm-up

With a band: 10x Pass-throughs 5x Around the world, L/R :30, Behind the Back Forward Fold 10x Pull Apart 10x Diagonal Pull Apart 10x Overhead Pull Apart 10x Overhead Press 10x Chest Press 8x Good Morning 8x Bent Over Rows 8x High Pulls --Without the band-- 5x Hip Circles, L/R 5x Lunges L/R 10x Hip Bridges 10x Hollow Rocks 10x Superman Holds (1-second pause at top) 10x Air Squats

2x 5x Empty Bar Bent Over Rows 5x Empty Bar Reverse Lunges 5x Empty Bar Back Squats Take 5-10 minutes to build to your working set of 7.5 RPE or 75% of your 1RM.

Back Squat

6 x 3

EMOM x 10 :45 work/:15 rest 1. MAX Gorilla Rows, 50/35 2. AMRAP Strict Handstand Push-ups (1 RIR) *RIR = Reps In Reserve - stop when you feel like you have *1* left in the tank. Log your total sHSPU for next time! Notes: Fifteen more seconds per round than last time, which means we're trying to get more reps for both movements today - find a good pace for the rows that is repeatable, and double-check your sHSPUs from your last effort to see what your goal is - try to get one more than last time! Focus on repeatable efforts here. The strict HSPUs can get tricky, so: If you only have one, switch to pike push-ups until you reach the RIR. If you have none, kick up to the wall and perform slow eccentrics, making sure to come off the wall between each repetition. If this was your option last time, attempt one strict hspu and then switch to the eccentrics for the remainder of the rounds.

Jefferson Curl, 2x6 (bodyweight or light weight) Couch Stretch, 1:00 L/R Pigeon Pose, 1:00 L/R Seated Straddle, 1:00 Seal Pose, 1:00 Supine Twist, 1:00 L/R Heel Sit, 1:00 or accumulate 1:00 if too intense

General Warm-up Easy Bike, Row, or Run, 2:00. Then: 10x forward and backward - Dynamic Shoulder Circles - Diagonal Gators - Elbow Circles, 5 both directions - Wrist Circles, 5 both directions - Hip Hurdles, 5 both directions 6x L/R - Lunge steps w/twist 10x - Table Top - Kang Squat - Push-ups (from toes or knees; if ten is too many, reduce the reps) - Air Squats

Pick Drill

On the rower, long legs: Start in the Finish position Arms only with “Umph” Arms and Hips Full stroke, focus on compressing legs and vertical shins Full stroke for 1:00 @ 16 spm 1:00 @ 20 spm 1:00 @ 24 spm

EMOM x 15 Row (or Bike or Run) :15 Hard Pace/ :45 Easy Pace Score is total Meters. No top scores today, focus on effort. Substitutions: No Rower: Bike, Run, or Ski Notes: Some borderline anaerobic work today. Every minute for 15-minutes you'll push hard (8-9/10) for the first :15, then keep working at an easy pace for the remaining :45. Don't sell your soul today because we've got a burner tomorrow!

Foot-Elevated Hamstring Stretch, 1:00 L/R Toe-Elevated Calf Stretch, 1:00 L/R World's Greatest Stretch, 1:00 L/R Couch Stretch, 1:00 L/R Twisted Cross, 1:00. L/R Child's Pose, 1:00

Row, Bike, or Run, 3:00. Easy pace for 2:00 For the last :60, pause every :20 and perform: 10x calf raises 10x toe raises

Air Squat Warm-up

Lots of optiuons depending on your range of motion today: Below Parallel: 5x Table Top Hip CARS, L/R 10x Bird Dogs, L/R 10x Bottom of Squat Knee Floor Taps 5x Bottom of Squat Knee Crossbody Taps, L/R 10x Air Squats - focus on not shortening the depth in favor of speed Above Parallel: 1. Form is good but you're not quite there: put 15/10 pound bumper plates or change plates under your heels. This will help with your pelvic angle and maybe some limited dorsiflexion. 2. If you're comfortable squatting, use a box/med ball/bench to find a good target below parallel and stay there. 3. 10x Squat Therapy If you need to do box/med ball squats for the workout, that's cool. Just be mindful of its placement and do not rest and "rock" off the box for leverage. Tap it with your butt while keeping tension in legs and stand up.

Push-up Warm-up

Warm Up: If you have toe push-ups: 5x Knee push-ups 3x Push-ups For Knee push-ups: 5x Worm push-ups 3x Knee Push-ups No Push-ups? 5x Wall-leaning push-ups 5x Box-assisted push-ups

Burgener Warmup

For Completion

Wall Ball Shots: If you're going to be facing a wall (as opposed to the target in the demo video below), stand an arm's distance back from the wall - use your finger tips if you have short arms (like me) or palms-to-wall if you have longer arms. 2 Rounds: 5x Med ball front squats 5x Med ball push presses 3x Wall Ball Shots Burpees: From a tall plank position facing your line: - knees to ground - chest to ground - push-up to knees - big step up to your hand (like a deep lunge or lizard pose) Second foot, stay low, hop over the line Your reps are complete when you cross the line.

Black Box Method Benchmark 2

Black Box Method Benchmark 2 For Time: 55 Wall Balls Shots, 20/14 55 Line Facing Burpees CAP 6:00 Top Scores: sub 5:00 Minimal Goal: 25 Burpees. Scales: Wall ball shot: Lighter Wall Ball ( or reduce the reps to 30) Light dumbbell Thrusters Jump Squats Air Squat Box sit-to-jump Burpees: Sprawl (no push-up burpee) Inchworms w/push-up Elevated burpee w/box or bench push-up Plank Jacks Notes: Our second benchmark! This is a high-output couplet with two classic CrossFit movements: the wall ball shot and the burpee. Plan your sets on the wall ball shots to minimize your breaks. Maybe you can do 55 unbroken, maybe 25-15-10-5? Find something that works for you because the wall balls are really just a buy in. This workout blows up in the burpees, so find a pace and stick to it. It sounds dumb, but “slow reps over no reps” is the name of the game here, just keep moving. Squats must be below parallel. Burpees may be step-in/out and one-foot take off. Feel: Lactic threshold burn that will tax your cardiovascular system.

Couch Stretch, 1:00 L/R Elevated Cat Stretch, 1:00 Thread the Needle, 1:00 L/R Wall or Door Pec Stretch, 1:00 L/R Standing Straddle, 1:00 L/R

Banded Warm-up

With a band: 10x Pass-throughs 5x Around the world, L/R :30, Behind the Back Forward Fold 10x Pull Apart 10x Diagonal Pull Apart 10x Overhead Pull Apart 10x Overhead Press 10x Chest Press 8x Good Morning 8x Bent Over Rows 8x High Pulls --Without the band-- 5x Hip Circles, L/R 5x Lunges L/R 10x Hip Bridges 10x Hollow Rocks 10x Superman Holds (1-second pause at top) 10x Air Squats

Echo Bike: Adjust your seat settings, then a 3:00 ride where the 2:00 are easy and the final :60 you increase wattage every :15. Dumbbell warm-up: 2x: 3x RDLs, L/R 3x Bent Over Rows, L/R 2x:( First round no-hip dip, second round add hip dip) 3x Shrugs, L/R 3x High Pulls, L/R 2x Clean, L/R Then: 10x Goblet Squats 6x Goblet Reverse Lunges 4x Goblet Walking Lunges V-Ups: 10x Crunches 5x Butterfly Sit-ups 5x Single Leg V-ups, L/R 3x V-Ups

5 RFT: 24/18 Cal Echo Bike 50ft Goblet Walking Lunge, 50/35 20 V-Ups CAP 20 Top Times: sub 16:00 Minimum Goal: Complete 4 rounds Scales: Dumbbell: 35/25 A lighter DB/KB that allows you to complete the lunges with minimal breaks. Lunges: 25 Goblet Marches in-place 24 Goblet Reverse Lunges 50ft Bodyweight walking lunges. 24 Bodyweight lunges in-place, any variation. Echo Bike: Run, 400m Row/Ski, 500/400 C2 Bike, 1000m V-Ups: AbMat sit-ups Butterfly sit-ups Notes: This workout is a grinder. You'll complete the bike cals (or your substitution) then hold the DB in a goblet position and complete the 50ft of lunge steps, finish the round with 20 V-ups. You'll feel this in your quads and your midline, and maybe get biceps pump from the goblet isometric. The bottleneck for most athletes will be the bike, which is also where this workout is won. Try to complete in 2:00 or less. Focus on smooth repeatable efforts early and see if you can build on the bike in the later rounds. Manage your lunges, and take small actionable breaks on the V-ups if needed.

Couch Stretch, 1:00 L/R Pigeon Pose, 1:00 L/R Seated Straddle, 1:00 Seal Pose, 1:00 Supine Twist, 1:00 L/R Heel Sit, 1:00 or accumulate 1:00 if too intense

PVC Pipe Warm-up

2:00, Run, Bike, or Row 10x Passthroughs 5x Around the World, L/R 10x Cuban Press :30 Front Rack Opener, L/R Tricep Stretch Flag pole Lat Stretch Flag pole Leg Swings (demo does not have a PVC but I recommend one fofr support) 5x Hip Airplanes, L/R 6x Kang Squats (PVC in Back Rack Position) 1x Overhead Lunge Matrix, L/R (1x = all three hand positions, so 9 total reps per side)

Deadlift Warm-up

5x 90/90, L/R 10x Hip Bridges Then, with an empty barbell: 5x Romanian Deadlifts 5x Ankles to Knees 5x Knees to Hips 5x Deadlifts Take a few minutes and build to your starting weight.

Deadlift

6 x 3

EMOM x 10 1. 150ft Farmer’s Carry, 50/35 2. AMRAP Box Jump Overs, :45 work/:15 rest Record your total box jump overs for next time! Notes: Adding some distance to our carries today, with some time under tension. The carrying load this week as been higher than normal, so be mindful or potential grip from fatigue. Move through the paces, put the weights down and get to the box. For the box jump overs, just try to build over what you did last week. There's plenty of time, so feel free to build across sets if you're legs are shaky from the deadlifts.

Couch Stretch, 1:00, L/R Foot Elevated Hamstring Stretch, 1:00, L/R Stack Shin Forward Fold, 1:00, L/R Seated Straddle, 1:00 Eagle Pose, 1:00, L/R