BLK LBL Fitness Club – CrossFit®
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
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 Deadlifts (work up in weight)
3 Box Jumps (work up in height)
1 Squat Snatch x 10 sets @75% of 1RM Snatch
* Complete 1 set every minute for 10 minutes *
Box Jumps (30/24)
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).