BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP

3 Inch Worms

3 Clean Deadlifts (empty bar)

3 Hang Muscle Cleans (empty bar)

3 Shoulder Press (empty bar)

10 Deadbugs

6 Box Step Ups

2. Strength

Every 2:00 (6 sets)

2 Power Cleans + 2 Push Jerks (moderate-heavy)

– complete unbroken, build-in sets-

3. Workout Prep

2 sets:

2 Shoulder to Overhead (build in weight)

2 Deadlifts (build in weight)

2 Box Jumps (build in height)

Strength/Accessory

Power Clean + Push Jerk

Every 2:00 (6 sets)

2 Power Cleans + 2 Push Jerks (moderate-heavy)

– complete unbroken, build-in sets-

Workout

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Independence

10:00 AMRAP

5 Shoulder to Overhead (95/65)

10 Deadlifts (95/65)

15 Box Jumps (20/16)

(KG conv: 42.5/30)

Liberty

10:00 AMRAP

5 Dumbbell Shoulder to Overhead (light)

10 Dumbbell Deadlifts (light)

15 Box Step Ups (20/16)

Target number of Rounds: 7+ rounds

Minimum number of Rounds: 5 rounds

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Minute Calf & Big Toe Stretch

2 Minute Quadruped Forearm Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch

Quardruped Forearm Stretch