BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

30-second Single Unders

5 GHD’s to parallel

3 Sandbag Cleans (light/focus on transitions)

5 Worlds Greatest Stretch (each side)

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

2. Strength Prep

After the warm-up, instruct athletes to work up to a lightweight that they will use for 2 reps every 60 seconds for 5 sets (5 minutes). The purpose is to build strength and confidence in the overhead position of the receiving part of a snatch. Athletes will take the bars from the rig, but they should step back far enough so that they won’t drop the bar into the rig if they miss the lift. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot get into an overhead squat position due to mobility restrictions, you should have them push press + push jerk from the back rack position. Athletes should stay the same weight across all 5 sets.

3. Workout Prep

3 sets:

10 Double Unders

5 GHD’s

1 Sandbag Clean (work up in weight)

Weightlifting

Snatch Balance (5X2)

2 Snatch Balance x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

Metcon

Metcon (Time)

50 Double-Unders

50 GHD Sit-Ups (OR V-Ups)

10 Sandbag Cleans (150/100) (OR Power Clean 185/125)

40 Double-Unders

40 GHD Sit-Ups

8 Sandbag Cleans (150/100)

30 Double-Unders

30 GHD Sit-Ups

6 Sandbag Cleans (150/100)

20 Double-Unders

20 GHD Sit-Ups

4 Sandbag Cleans (150/100)

10 Double-Unders

10 GHD Sit-Ups

2 Sandbag Cleans (150/100)
TARGET SCORE

Target time: 15-17 minutes

Time cap: 20 minutes

STIMULUS and GOALS

The stimulus for today’s workout is moderately high intensity with a “push pace”. Move with a purpose and attack the sandbag cleans on every rep! High skill and heavyweight, so make sure athletes are explosive and not rushing their reps.

Remember to have athletes select the appropriate skill level for each movement that will allow them to maintain intensity throughout the entire workout.