BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (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 be completing 1 squat snatch @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes partner up and begin working up to their desired weight. Use about 5-6 minutes while making sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power snatch.

3. Workout Prep

3 sets:

3 Deadlifts (work up in weight)

3 Box Jumps (work up in height)

Weightlifting

Snatch (10X1)

1 Squat Snatch x 10 sets @75% of 1RM Snatch

* Complete 1 set every minute for 10 minutes *

Metcon

Metcon (Time)

21-15-9

Deadlifts (275/185)

Box Jumps (30/24)
TARGET SCORE

Target time: 6-8 minutes

Time cap: 12 minutes

STIMULUS and GOALS

Stimulus is moderate pacing throughout. Challenging weight on deadlifts and high box jumps means that athletes should pick a steady pace to work off reps consistently and ensure that there are no missed reps on the box jumps.

This workout is from the 2011 CrossFit Regionals (Central East).