BLK LBL Fitness Club – CrossFit®

Warm-up

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

3 sets (3:00 total)

30 second Row (moderate)/ 30 second Row (easy)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Today’s weight should be 5-10lb TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead. 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

5/4 Calorie Row

5 Abmat Sit Ups

5 Push Ups

Weightlifting

Metcon (Weight)

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
If athletes felt 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 (AMRAP – Rounds and Reps)

18 min AMRAP

15/12 Calorie Row

15 Abmat Sit-ups

15 Push-ups
TARGET SCORE

Target number of Rounds: 8+ rounds

Minimum number of Rounds before scaling: 6

Stimulus is steady pacing across rounds. Athlete should be prepared to move constantly for the entirety of the 18 minutes with planned rest happening during the push-up as this is the one movement that has the potential for burnout.

Workouts like this are like an “active recovery” where the focus for athletes should be to move without thinking. Yes, we still want to push, but not like an Open Workout where we completely wiped out

Cool Down

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)