BLK LBL Fitness Club – CrossFit®

Warm-up

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

Banded 7’s Warmup

+

Hip Halo Warmup

-into-

3 sets

10 PVC Pipe Pass Throughs

10 Walking Lunge Steps

**2. Skill Work**

Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.

**3. Workout Prep**

1 set

20 Sec. Bike

5 Thrusters (focus on pausing and breathing at the top)

2 Strict pull Ups

Split Jerk (1X1)

10-15 Minutes of Practice

– Stay light and focus on form

Focus

During this time we want athletes to establish a proper set up and catch in the split jerk. Take some time and have athletes just practice with PVC/Empty barbell.

Advance athletes can add weight but stay light (No Maxing)

Focus on pausing in the catch and remember to ALWAYS recover with the front foot.

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

24/18 Calorie Echo Bike

20 Thrusters (45/35)

10 Strict Pull-Ups
TARGET SCORE

Target number of Rounds: 4+ rounds

Minimum number of Rounds before scaling: 3

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements.

Todays workout should be a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.