BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

6 min AMRAP

100m Run

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**

3 sets

200m Run

2 Sandbag Squats or Barbell Squats (build in weight each set)

Weightlifting

Deadlift (1X1)

Deadlifts:

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

For Time

400m Run

15 Sandbag Squats (150/100) or 15 Front Squats (185/125)

400m Run

12 Sandbag Squats (150/100) or 12 Front Squats (185/125)

400m Run

9 Sandbag Squats (150/100) or 9 Front Squats (185/125)
TARGET SCORE

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.