BLK LBL Fitness Club – CrossFit®

Today’s Programming

– We are currently on a 2-week break and will hop back on the tracks with a Brand New Strength cycle beginning Monday, March 21. This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.

Warm-up

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

Banded 7’s Shoulder Warmup

-into-

3 sets (8-10 minutes)

30-sec Echo Bike

6 Alt. Hang Dumbbell Snatches

6 Alt. Hang Dumbbell Clean and Jerks

10-sec Handstand Hold

3 Inch Worms

**2. Workout Prep**

1 set (Workout Pace)

4 Alt. Hang Dumbbell Snatches

5/4 Calorie Bike

4 Alt. Hang Dumbbell Clean and Jerks

1 Wall Walk

Metcon

Metcon (3 Rounds for time)

3 Sets:

20 Hang Dumbbell Snatches (50/35)

12/10 Calorie Echo Bike

20 Alternating Hang Dumbbell Clean and Jerks (50/35)

5 Wall Walks

-rest 1:1 between sets-
TARGET SCORE

Target time: 3-4 minutes

Time cap: 5 minutes

STIMULUS and GOALS

Stimulus is moderate to moderate high intensity. Athletes should aim for similar scores across each round or getting slightly faster as rounds go on. Lower amount of reps on all movements and 1:1 work to rest means that athletes can push the pace across rounds. Athletes should be wary about shoulder fatigue from dumbbell movements when going to wall walks.

Accessory Work

Barbell Curl 21’s

3 sets: 21 reps

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Ensure that you do not sacrifice quality over quantity with this exercise.

DB Stepback Lunges

4 sets: 10 (each side)

Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.