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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


5 min AMRAP:

100m Run / 150m Row / 5 Cal Bike

3 Power Snatch (empty bar)

3 Overhead Squats (empty bar)

3 Squat Snatch (empty bar)


5 min

Build in weight on squat snatch

2. Workout Prep

1 set:

200m Run / 250m Row / 8 Cal Echo Bike

2 Squat Snatch (At workout weight)


Metcon (Time)

5 rounds:

400m Run, 500/400m Row, 24/18 Calorie Echo Bike

5 Squat Snatch (165/115)

Target time each set: 12-14 minutes

Time cap each set: 18 minutes


The stimulus is steady, with consistent pacing across rounds. Lower body dominant erg paired with the most frustrating olympic lift. Don’t sell out on the bike only to suffer on the lift. Athletes need to play their cards right early to avoid the missed reps.

The workout should be more on the cardio side than strength. If athletes choose their weights right then, both movements should allow them to stay moving with little to no rest between reps.

Snatch: The weight selected should be moderate (less than 70% of 1RM). Complete in singles, DON’T touch and go. This is supposed to be a squat snatch, but if needed, athletes may power if they are new or lack the mobility.

Accessory Work

4 Rounds

10 Ring Pushups

10 Ring Row – feet elevated

15 Standing Tricep Extension w/ band

15 Incline Dumbbell Curls

15 Overhead Plate Situps

20 sec plank

20 sec side plank (left)

20 sec side plank (right)

15 KB Front Rack Marches Steps (each side)

-Rest 2 min b/t round-