BLK LBL Fitness Club – CrossFit®
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20 sec tempo rise)
8 Pike Push-ups
2. Strength Prep
Athletes will perform dead stop deadlifts. This means that athletes will lower the bar to the floor and release/regain tension between each rep vs. the normal touch-and-go style for deadlifts. Athletes should focus on building tension in the lats/upper back and driving the feet through the floor with each reps to recruit leg drive. For strict handstand pushups, athletes will perform 50-60% of the reps they establish in the max rep set during test week. Modify this movement to kipping HSPU or strict dumbbell press.
3. Workout Prep
2 sets:
50m Run
2 Bar Facing Burpees
2 Power Cleans (build in weight)
Weightlifting
Deadlift (5X3)
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *
Handstand Push-ups (Strict)
5 Sets:
50-60% reps of max reps unbroken
-Record your total reps-
If an athlete’s max rep set is 15, have them perform 6-8 reps for 5 sets.
Metcon
Metcon (Time)
800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run
TARGET SCORE
Target time: 14-16 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Athletes have a “Buy In”/”Buy Out” of an 800m run. Pacing on the run should be steady throughout, and pacing on the 10 rounds should allow for similar timing from the first to the last. Going too hard on the run or burpees will result in a difficult time with the heavier barbell.
Move with a purpose through the 10 rounds and don’t look back. You can push harder than you think.