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 be completing 1 squat clean @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes partner up and begin working up to their desired weight. Use about 5-6 minutes to make sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power clean.

3. Workout Prep

– With Partner –

2 sets

5/4 Calorie Ski

5 Wall Balls

* Begin the ski when your partner finishes

Weightlifting

Clean (10X1)

1 Squat Clean x 10 sets @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 Amrap

Teams of 2

18/14 Calorie Ski Erg (OR Row OR 200m Run)

18 Wall Balls (20/14)

* Ski erg is always occupied *

Individual Option:

16:00 Amrap

18/14 Calorie Ski Erg (OR Row OR 200m Run)

18 Wall Balls (20/14)

-rest 30 seconds after each round-
TARGET SCORE

Target Rounds: 12 + rounds (total)

Minimum rounds before scaling: 9 rounds (total)

STIMULUS and GOALS

The stimulus for this is moderate pacing on the ski into a “push pace” through the wall balls. Partner 1 will start on the ski erg, and partner 2 will begin the ski when partner 1 finishes their calories and advances to the wall balls. Rest is earned with how fast the athlete can complete the wall balls while their partner finishes up the calories. Athletes will go back and forth, only resting when the ski erg is occupied.