BLK LBL Fitness Club – CrossFit®

Warm-up

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

3 sets:

1:00 Ski or 100m Runi (easy)

1:00 Row (easy)

5 Clean and Jerks (build in weight each set)

**2. Workout Prep**

1 Set (at workout pace)

5 Calorie Ski or 100m Run (easy)

5 Calorie Row (easy)

2 Clean and Jerk (at workout weight)

Metcon

Metcon (6 Rounds for time)

6 sets

Ski 25/20 Calories (OR 250m Run)

Row 25/20 Calories

-Rest 1:1 between sets-

*Perform 6 Power Clean and Jerks (185/125) during rest

Weight should be moderate and cycled in smooth singles (70%). Athletes will be exhausted when they get to the barbell, so the weight must be manageable without the risk of failure. Be sure athletes focus on a solid stance and get tight before the pull begins. If the Ergs take 3 minutes to complete, then that means athletes have 3 minutes to complete 6 clean and jerks, which equals 1 rep every 30 seconds (plenty of time)
TARGET SCORE

Total time includes all rest

Target Time: sub 30 minutes

Time Cap: 35 minutes

STIMULUS and GOALS

The Stimulus: We are trying to push the pace on the ergs while keeping good solid reps on the power clean and jerks.This one will leave you out of breath with the back to back machines into the fast barbell work! Remember, first set is a feel out round and after that we want to see consistent or slightly faster sets.

The clean and Jerks are not the focus of the workout but a added bonus for active recovery (haha!). If limited on equipment then use one machine and double the calories.

Accessory Work

Diamond Push-Ups

5X10

Chin-ups for load

5X10