BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

3 sets

5 Back Squats (empty bar – build across)

3 Updowns to Seal Pose

5 Scap Pullups

3 Pullups

**2. Strength Prep**

Use moderate-heavy 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**

3 sets

3 Deadlifts (build in weight)

2 Burpee Pull-Ups

– use the time to adjust weight as rest –

Weightlifting

Back Squat (5X3)

3 Back Squat x 5 sets @80% of 1RM

* Complete a set on the 2 minutes *

Metcon

Metcon (Time)

21-15-9

Deadlift (275/185)

Burpee Pull Up
TARGET SCORE

Target time: 8-10 minutes

Time cap: 14 minutes

STIMULUS and GOALS

Stimulus is steady pacing. Athletes should focus on completing deadlifts in consistent, manageable sets with consideration of total volume in workout with selecting set size. Similar pacing should be kept on burpee pullups and approached in a way that will allow athlete to move directly back to barbell rather than having to rest before beginning deadlifts again.

From 2019 Rogue Invitational (just slightly lighter). This workout is as grippy as it sounds so be ready to hang on!

Cool Down

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body