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BLK LBL Fitness Club – CrossFit®


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

Crossover Symmetry Warmup or Banded 7’s


3 sets

5 Synchro Knees to Elbows

5 Synchro Lunge Steps (each side)

5 Single Arm DB Strict Press (light weight -each side)

5 Single Arm Split Jerk (each – focus on footwork and recovery with the front foot)

**2. Skill Work**

After warm-up have athletes partner up and begin setting up for the Split Jerk. Redial in on their landing position while focusing on footwork and recovering the bar properly. Today’s strength work is not about going as heavy as possible, rather establishing sound and repeatable technique as they build to moderate weight.

**3. Workout Prep**

1 set (with partner)

5 Synchro Toes to Bar

10m Overhead Walking Lunge (Left and Right arm)


Split Jerk (1×1)

10-15 Minutes of Practice

– Athletes that performed this last week can work up to moderate weights with good form.

– New athletes, stay light and practice setting up into a proper landing position.


Metcon (Time)

100 Synchro Toes-to-bar

*Every time one person breaks, each partner performs a 50ft Dumbbell Overhead Walking Lunge (50/35) [alternate arms each round]

Target time: 13-15 minutes

Time cap: 18 minutes


The stimulus for today’s workout is consistent and strategic pacing on the Toes to Bar to complete in as few sets as possible without over resting. Athletes must communicate before the workout a few different options with realistic sets for both before starting. Otherwise, this workout will turn into a lot of lunge walking.

We are performing Synchro Toes to Bar again on Back to Back Fridays. Sometimes it’s good to repeat movements close together to see if athletes can try a different stimulus while still fresh in mind. Remind athletes how easy it is to over rest before and after the lunge. Try and keep each other motivated on pushing forward.

Individual option is the exact same reps.