BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

**2. Strength Prep**

Athletes will spend 8-10 minutes completing 3 sets of 3 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

**3. Workout Prep**

2 sets (add weight)

5/4 Calorie Ski

2 Alternating Dumbbell Snatch

– rest 30 seconds between sets –

Snatch (3X3)

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift (3X3)

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Metcon (Time)

Teams of 2

100/80 Calorie Ski (OR Row)

80 Alternating Dumbbell Snatches (50/35)

80/65 Calorie Ski (OR Row)

60 Alternating Dumbbell Snatches (70/50)

60/48 Calorie Ski (OR Row)

40 Alternating Dumbbell Snatches (100/70)

*Split reps as desired.
TARGET SCORE

Target time: 18 – 20 minutes

Time cap: 22 minutes

STIMULUS and GOALS

Stimulus is moderate to moderate high intensity. Athletes should adjust intensity on ski and dumbbell as reps decrease but weight increases.

Dumbbell weight: Athletes should use a challenging, heavier than normal weight for the workout.