BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Machine (easy pace)

-into-

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

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (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 8-10 minutes completing 3 sets of 3 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Front Squat. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats

**3. Workout Prep**

2 rounds

10 Double Unders

2 Strict Pull-Ups

2 Strict Handstand Push-Ups

Weightlifting

Power Clean (3X3)

3 Power Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat (3X3)

3 Front Squats x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon

Metcon (Time)

100-75-50

Double Unders

20-15-10

Strict Pull-Ups

Strict Handstand Push-Ups
TARGET SCORE

Target time: 11-13 minutes

Time cap: 16 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Athletes should be mindful of burnout potential on strict movements and plan sets accordingly with planned rest to steadily work off reps.

Put your gymnastic skills to the test here and see if advanced athletes can really push the pace without reaching failure. If some athletes are looking for a real challenge then change the pull ups to Strict Chest to Bar and Strict HSPU to Strict Deficit (4in/2in).