Thursday
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).