BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Jump Rope

-into-

3 sets:

10 Overhead Walking Lunges + Pass Through (PVC Pipe)

3 Sandbag Deadlifts (light/focus on keeping the core tight)

5 Worlds Greatest Stretch (each side)

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep

2 sets: (with a partner)

10ft Front Rack Walking Lunge (Build in weight)

50ft Sandbag Carry (build in weight)

– Perform 1:1 –

Weightlifting

Snatch Balance (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Metcon

Metcon (Time)

Teams of 2

5 sets: (each)

100’ Dumbbell Front Rack Walking Lunge (35s/25s)

200’ Sandbag Carry (150/100) (Or Farmer Carry 100s/70s)

– “You Go – I Go” –
TARGET SCORE

Target time: 16-18 minutes

Time cap: 20 minutes

STIMULUS and GOALS

The stimulus is moderate/moderate-high effort. Athletes will complete a round while their partner rests and then vice-versa. A steady effort should be applied to the lunge and then a moderate high effort should be applied to the sandbag (as long as it’s done safely and efficiently).