BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
**2. Strength Prep**
Athletes will spend 8-10 minutes completing 3 sets of 3 Clean with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Clean Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.
**3. Workout Prep**
2 sets
5 Pull Ups
4 Box Jump Overs (increase height on second set)
1 Wall Walk
– Rest 30 seconds between sets –
Weightlifting
Clean (3×3)
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Deadlift (3×3)
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (AMRAP – Reps)
4 Sets
AMRAP 3 Minutes
15 Pull-Ups
15 Box Jump Overs (24″/20″)
The remainder of time, complete max effort Wall Walks
– rest 1 minute between sets –
TARGET SCORE
SCORE = Total number of Wall Walk ONLY
Target number of Reps each set: 8+ reps
Minimum number of reps before scaling: 4 reps
STIMULUS and GOALS
Stimulus for workout is moderate pacing in preparation for purposeful effort on wall walks each round. We want to see consistency in similar to increasing score through the first 3 sets and a complete sell out on the last one. Rest is short and shoulder fatigue will start to build quickly so stay loose during the rest.
Advance athletes should increase to Chest to Bar pull ups.
DISCLAIMER: After testing this workout myself, I quickly changed it to 2:00 Amrap/1:00 rest (5 sets) since I was finishing the C2B/Box Jump Overs in under 45 seconds, leaving me with 2:15 of Wall Walks. If you feel this will suit your athletes better, change to this so the stimulus is met.