BLK LBL Fitness Club – CrossFit®
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
6 min AMRAP
5 Sandbag Squats or Barbell Front Squats (lightweight)
10-sec Sandbag Front Hold or Front Rack Hold
**2. Strength Prep**
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
**3. Workout Prep**
2 Sandbag Squats or Barbell Squats (build in weight each set)
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
15 Sandbag Squats (150/100) or 15 Front Squats (185/125)
12 Sandbag Squats (150/100) or 12 Front Squats (185/125)
9 Sandbag Squats (150/100) or 9 Front Squats (185/125)
Target time: 9 – 11 minutes
Time cap: 14 minutes
STIMULUS and GOALS
Stimulus is a moderate to moderate high intensity. Athletes should look to recover on the bike in-order to push the pace on the sandbag squats if a moderate effort is applied across.
We have performed a lot of Sandbag Cleans so let’s take it a step up and try squatting. Make sure athletes are careful with the movement.
Open Athletes: Keep the run distance the same and change it out to very light Front Squat to just move a little.