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BLK LBL Fitness Club – CrossFit®


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

3 minute Bike (easy pace)

– into –

Burgener Warm-up + Skill Transfer

– into –

3 High Hang Snatch + 3 Hang Snatch + 3 Snatch Complex

**2. Workout Prep**

2 sets

30 Sec. Bike or 100m Run (workout pace)

3 Overhead Squats (add weight)


Metcon (3 Rounds for time)

4 rounds

5 Overhead Squats (135/95)

28 Cal Echo Bike (OR 400m Run)

-Rest 3 Minutes-

3 rounds

4 Overhead Squats (155/105)

28 Cal Echo Bike (OR 400m Run)

-Rest 3 Minutes-

2 rounds

3 Overhead Squats (185/125)

28 Cal Echo Bike (OR 400m Run)

Target time

Workout 1: 9-10 minutes

Workout 2: 7-8 minutes

Workout 3: 5-6 minutes

Time cap each set

Workout 1: 12 minutes

Workout 2: 10 minutes

Workout 3: 8 minutes


Stimulus is moderate intensity with steady pacing across rounds to avoid failure on the snatch. Athlete should be prepared to exit the bike a take a few extra seconds to gather themselves before attempting to lift the ba

*Percentages for Overhead Squat should look like 55%-65%-75% of 1RM Overhead Squat.

Accessory Work

GHD Hip Raise (5X20)

Deficit Sumo DB/KB Deadlift (4X12)

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.