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BLK LBL Fitness Club – CrossFit®


Hip Halo Warmup

10 Banded Side Step R/L

10 Banded Monster Walks F/B

10 Banded Glute Bridges

10 Banded Glute Bridge Right Leg

10 Banded Glute Bridge Left Leg

10 Banded Air Squats


3 sets (10:00 cap)

with Empty Bar

5 Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

3 Low Ring Muscle Up Transitions

**2. Strength Prep**

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. Remember, we are going on the minute so be sure athletes are ready to rock and roll.

**3. Workout Prep**

2 sets (build in weight)

2 Bar Facing Burpees

3 Overhead Squats

1 Muscle Up or 2 Chest to Bar or 2 Pull Ups

* Practice Squat Snatching (if comfortable) into the first rep *


Deadlift (10X3)

3 Deadlift x 10 sets @67.5% of 1RM

* Complete a set Every Minute *


Metcon (AMRAP – Reps)


Amrap 10:00

60 Bar Facing Burpees

30 Overhead Squats (115/80)

10 Muscle Ups OR 30 Chest to Bar OR 50 Pull Ups

* Target number of Reps: 90+ Reps

* Minimum number of Reps before scaling: 75 Reps

*Stimulus is moderate intensity with steady pacing through the burpees. Athletes need to manage how hard they push the burpees to save a little in the tank for the Overhead Squats/Muscle Ups. Having a solid strategy of pacing reps per/minute will help keep athletes on track and know how much time will be left for the high skilled movements.

Cool Down

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)