BLK LBL Fitness Club – CrossFit®

Warm-up

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

Banded 7’s

-into-

6 min AMRAP

5 Double Dumbbell Cleans (lightweight – focus on form/breathing)

5 Alt. V-ups (each side)

5 Knees to Elbows

5 Bench Press (build in weight/stay light)

**2. Strength Prep**

Athletes should be using a heavyweight for today’s strength. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.

**3. Workout Prep**

1-2-3

Dumbbell Cleans

Toes to Bar

Burpee Over Dumbbell

* Practice smooth transition *

Weightlifting

Bench Press (5X2)

2 Bench Press x 5 sets @85% of 1RM

* Complete a set on the 2 minutes *

Metcon

Metcon (AMRAP – Reps)

12:00 Amrap

3-6-9-12-15-18. . .

Double Dumbbell Cleans (50s/35s)

Toes to Bar

Burpee Over Dumbbell
TARGET SCORE

Scored in reps for simplicity

Target Round: Round of 15 Toes to Bar (84 reps)

Minimum Round before scaling: The Round of 12 Burpee over Dumbbell (60 reps)

STIMULUS and GOALS

Stimulus is moderate intensity with consideration grip fatigue that will set in due to dumbbell clean paired with toes to bar and low back fatigue that will set in due to clean paired with burpees.

Athletes should look to manage sets early on to help grind through those longer rounds down the road.

Cool Down

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)