BLK LBL Fitness Club – CrossFit®

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 8-10 minutes completing 3 sets of 1 Snatch with a barbell. The reps are Squats or power snatch (if needed to scale). 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 Snatch is complete, give athletes 5-7 minutes to transition and complete 3x23Snatch Grip Deadlifts. 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.

**3. Workout Prep**

2 sets

5/4 Calorie Bike or Row

4 Kettlebell Swings (add weight each set)

2 Strict Handstand Push Ups

Weightlifting

Snatch (3X1)

1 Squat Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift (3X3)

3 Snatch Grip Deadlifts x 3 sets @100% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15/12 Calorie Row (OR 12/10 Calorie Echo Bike)

10 Kettlebell Swings (53/35)

5 Strict Handstand Push up
TARGET SCORE

Target number of Rounds: 6-8 Rounds

Minimum number of Rounds before scaling: 5

STIMULUS and GOALS

Stimulus for workout is moderate pacing across entire workout. Athletes should settle in to a comfortable pace and be prepared to apply highest efforts on Strict Handstand (as this is the only movement with the potential for burnout).