BLK LBL Fitness Club – CrossFit®

Warm-up

1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

**3. Workout Prep**

1 set

5 Wall Balls

5 Toes to Bar

5 Wall Balls

Metcon

Metcon (Weight)

EMOM X 10:00

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
This is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).

Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.

If athletes feel like they can go heavier than their first time then look to add 5-10lbs, or stay the same if still needing some work.

Metcon

Metcon (Time)

For Time:

75 Wall Balls (20/14)

50 Toes to bar

75 Wall Balls (20/14)
TARGET SCORE

Target time: 10-12 minutes

Time cap: 15 minutes

Stimulus is moderate pacing. Athletes should approach all reps in a “chipper-style” approach. Pre-planned sets for each movement to allow for strategic rest will keep athletes moving consistently without burning out. Going for large sets (especially in the first 75 wall balls) has the potential of putting athletes in a fatigue deficit that may be difficult to overcome during the workout (especially if wall balls are not a strong movement for athlete). Upper body fatigue from toes-to-bars will have an effect on the ability to do wall balls in the second set of 75, so athletes should be prepared when going back to the wall.

Cool Down

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body