BLK LBL Fitness Club – CrossFit®

Warm-up

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

6 min AMRAP

30 sec single unders

10 Banded Air Squats

5 Dumbbell Suitcase Deadlifts (each)

5 Hang Dumbbell Power Cleans (each)

5 Dumbbell Shoulder to Overhead (each)

-into-

4 min AMRAP

Build on Back Squats

* Build up to starting weight in 3-5 working sets *

**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 coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up.

**3. Workout Prep**

2 sets (Build in weight)

10 Double Unders

4 Alternating Dumbbell Clean and Jerks

Weightlifting

Back Squat (10X3)

3 Back Squat x 10 sets @67.5% of 1RM

* Complete a set Every Minute *

* All 10 sets completed at 67.5%

Slight Deload Week

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50 Double Unders

8 Alternating Dumbbell Clean and Jerk (70/50)
TARGET SCORE

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4.5 rounds

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back