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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row


3 sets:

5 Single Arm Ring Rows (each arm)

10 Single Arm Dumbbell Shoulder Press (light/each arm)

10 Hollow Rocks


2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

2. Strength Prep

After the warm-up, instruct athletes to work up to a lightweight that they will use for 2 reps every 60 seconds for 5 sets (5 minutes). This week, athletes will be working on consistent smooth, light reps. The focus is on building strength and stability in the catch position. Constantly remind athletes to always recover with their front foot (split jerk) and take a second to regrip/tighten the core after the first split jerk before going into the second rep. Athletes will take their bar from the rig, but they should step back far enough so that they won’t drop the bar into the rig if they miss the lift. Due to mobility restrictions or not being comfortable with the movement, athletes should only perform two push jerks instead of split for all 5 sets.

3. Workout Prep

3 sets:

5 Shoulder to Overhead on each arm (work up in weight)

3 Inverted Ring Rows (start with regular ring rows and work to get lower each set)


Split Jerk (5X2)

2 Split Jerks x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *


Metcon (Time)

3 rounds

21 Right Arm Dumbbell Shoulder to Overhead (50/35)

21 Inverted Ring Rows (OR Strict Pull-Ups)

21 Left Arm Dumbbell Shoulder to Overhead (50/35)

21 Inverted Ring Rows (OR Strict Pull-Ups

Target time: 10-12 minutes

Time cap: 15 minutes


The stimulus for today’s metcon is moderate intensity while being mindful of shoulder and bicep volume. Athletes’ upper body will go through the gauntlet on this one. It’s important to know when to break up the sets and when to begin the next movement because muscle failure will creep up faster than you think.

Both movements will heavily tax the athlete’s core stability, so movement quality is particularly important due to the stabilization needed in dumbbell movements.