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BLK LBL Fitness Club – CrossFit®


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

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)

20 Walking Lunges + Torso Twist


3 sets (Empty Bar or PVC)

20 Second Bike moderate pace)

5 Split Stance Press

5 Back Squats

10 Alternating V-Ups

**2. Skill Work**

Athletes will be working up in weight this week to a heavy 2 snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.

**3. Workout Prep**

3 sets (build in weight)

5/4 Calorie Bike

2 Back Squats


Push Press + Split Jerk (5X3)

2 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *


Metcon (5 Rounds for time)

5 sets

15/12 Calorie Echo Bike

10 Back Squats (185/125)

– 3-minute recovery bike between sets –

Target time each set: 75-90 seconds

Time cap each set: 2 minutes

*Back Squats from rack.


The stimulus for this workout is a continuous high effort on the bike with pure grit and grind through the squats. The bike is designed to tax the legs while making the squats substantially harder and testing athletes’ mental capacity on how to move weights under heavy fatigue.

Please make sure to adjust weight and calories to fit within the target time. Athletes can get in a group of 3-4 and cycle through while making sure to still get at least a 3 minute rest.