BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

30 sec Echo Bike

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

2. Strength Prep

Athletes will be working back and forth between front squats and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups. Those who cannot perform weighted should perform a challenging banded pullup for quality reps.

3. Workout Prep

1 set:

5 Toes to bar

5/4 Calorie Echo Bike

5 Power Snatch (touch and go)

Weightlifting

Pause Front Squat + Front Squat (5X2)

1 Pause Front Squat (2 Second Pause) + 1 Front Squat x 5 sets @ 75% of 1RM

* Rest as needed between sets *

Weighted Chin Up (5X2)

2 Strict Weighted Chin-ups x 5 sets @70% of 1RM

* Rest as needed between sets *

Metcon

FREEDOM (RX)

Metcon (5 Rounds for reps)

2:00 AMRAP:

15 Toes to Bar

10/8 Calorie Echo Bike

Max Power Snatches (95/65)

-rest 2:00 between sets-

*Continue until 50 Power Snatches are completed.

5 Rounds: 20 minute time cap (includes rest time)

*Large Class Option: Rest 1:1
TARGET SCORE

Target reps each set: 15+ reps

Minimal number of reps before scaling: 10 reps

STIMULUS and GOALS

The stimulus is high intensity. In the allotted time, athletes will have 2 minutes to complete the T2B, echo bike, and then perform as many power snatches as possible. Athletes will continue to accumulate reps until they have completed 50 power snatches. Athletes have a “time cap” of 5 rounds to complete this workout, meaning they should complete at least 10 power snatches each round. If athletes do not complete at least 10 power snatches each round, lower toes to bar by 3 reps and assault bike by 3 calories.

We need to be strategic on our pacing with the first two movements to allow athletes at least 30 seconds or more on the bar. Push hard (not all out), control your breathing, and recover.

Metcon

INDEPENDENCE

Metcon (5 Rounds for reps)

2:00 AMRAP:

12 Toes to Bar

9/7 Calorie Echo Bike

Max Power Snatches (75/55)

-rest 2 min between sets-

Metcon

LIBERTY

Metcon (5 Rounds for reps)

2:00 AMRAP:

10 Hanging Knee Raises

9/7 Calorie Echo Bike

Max Alternating Dumbbell Snatches (light)

-rest 2 min between sets-