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BLK LBL Fitness Club – CrossFit®


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

Hip Halo Warmup


3 sets (8 minutes Max)

5 GHD’s to parallel (focus on leg extension)

3 Thrusters + 3 Back Squats (empty bar – build across)

4 Updowns to Seal Pose + Box Jump

**2. Strength Prep**

Athletes will build to a heavy single-on-back squat over the course of 10 minutes. Demo the proper technique of bailing from a back squat by dropping the bar backward and hopping forward simultaneously. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core.

**3. Workout Prep**

1 set (at workout pace)

3 GHD’s

2 Thrusters

1 Burpee Box Jump Over


Final week of strength cycle = Max out week!

Back Squat (1X1)

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


Metcon (5 Rounds for time)

5 sets (Every 3:30 minutes)

15 GHD Sit Ups (OR 15 V-Ups)

10 Thruster (95/65)

5 Burpee Box Jump Over (24″/20″)

Target time: 1:30 – 2:30

Time cap: 3 minutes


Stimulus is moderate-high pacing in consideration of round limit time of 3:30 minutes. Athletes should find a pacing that they feel can be maintained across rounds times. If athletes push themselves too hard in initial rounds, they will fall off pacing for later rounds. Athletes should be getting roughly 60 secs+ of rest each round. If they are missing this by a large margin reduce sit ups by 3 reps, thrusters by 2 reps, and BBJO by 1 rep.

Reps and movements are not crazy so let’s see if we can get the athletes moving with a purpose today.