BLK LBL Fitness Club – CrossFit®

Today’s Programming

– Week 1 (Working to Heavy SIngles)

– 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.

– We want to keep the lifting sessions under 20 minutes. This includes “Strength Prep” and “Lifting session.”

Warm-up

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

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

**2. Strength Prep**

Athletes will spend 10 minutes building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

**3. Workout Prep**

1 set

2 GHD’s Parallel + 2 Full GHD’s

1 Rope Climb

10 Double Unders

Weightlifting

Snatch (1X1)

– Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

* You will base your percentage work throughout the cycle off of your heavy single.

Metcon

Metcon (5 Rounds for time)

5 Sets

Min 1: 15-20 GHD Sit ups (OR 15-20 V-Ups)

Min 2: 2 Rope Climbs (OR 10 Burpee Pull-Ups)

Min 3: 60 Double Unders

Min 4: Rest

*Record 5 scores – Score consists of time to complete GHD + Rope Climb + Double Unders in a single set
TARGET SCORE

Target time each set: 1:30 – 2 minutes (time for GHDs + Rope Climbs + Double Unders)

Time cap for each movement: 50 seconds (i.e. If 60 Double Unders take you more than 50 seconds, stop at the 50 second mark)