BLK LBL Fitness Club – CrossFit®

Today’s Programming

New 8 week strength cycle starts today! In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

1:00 Machine

-into-

3 sets:

5 Worlds Greatest Stretch (each side)

10 Deadbugs

5 Scap Pull-ups

5 Front Squats (empty bar – build across sets)

2. Strength Prep

Athletes will have 10-12 minutes to build up in weight on front squat to a heavy single and find a max strict weighted pull-up. Have athletes partner up and alternate between the two movements completing 1 set of front squats and then transition to 1 set of strict weighted pull-ups. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 5-6 working sets.

3. Workout Prep

3 sets:

1 Squat Snatch + 2 Overhead Squats (empty bar – build across sets)

10 Double Unders

Weightlifting

Front Squat (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Weighted Chin Up (1X1)

Strict Chin Up:

– Max Weight

* Rest as needed between sets *

Metcon

Metcon (AMRAP – Reps)

10:00 Amrap:

3-6-9-12-15-18….

Overhead Squat (115/75)

*30 Double Unders after each set of Overhead Squats
TARGET SCORE

Target Round: Round of 15

Minimum Round before scaling: 12

STIMULUS and GOALS

Today’s couplet is an ascending amrap ladder. Athletes should look to start with a moderate intensity and look to hold steady throughout the amrap.

The true struggle will be to keep athletes from coming out hot in the early, quick rounds. The workout is not won in the first half; it’s won based on whoever has gas left in the tank at the back end.

*Score: Include Double Unders in total reps.