BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Back Pause Squat

Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)

in 12-15 minutes

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
(RX’d)

11.1/14.1

10:00 AMRAP

30 Double Unders

15 Power Snatch (75/55)

(KG Conv: 35/25)

*Repeat from Jan 8th, 2024

Scale

10:00 AMRAP

30 Single Unders

14 Alternating Dumbbell Snatch (light)

Target number of Rounds: 7+ rounds

Minimum number of Rounds before scaling: 5 rounds

Fitness

Metcon (Time)

Teams of 3

Buy-In

50 Synchro Double Dumbbell Hang Clean & Jerks

* Time Cap 3 minutes. If you finish early, rest until the 3 min mark.

@ 3:00

P1- 1 min max meter Row

P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front)

P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry

Rotate every min until reach 2000m on rower. Must stop exactly on 2000 w/ Burpee penalty for +/- meters. Time Cap 12:00

@15:00

Cash Out

48 Synchronized Ab Mat Sit Ups

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Wrist Mobilization

1 Minute Forearm Smash

1 Minute QL Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Band Wrist Mobilization

Forearm Smash

QL Stretch