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 spend 10-12 minutes building to a heavy single on snatch. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 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:

3 Deadlifts (build in weight)

10 Double Unders

5 GHDs (OR V-Ups)

Weightlifting

Snatch (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Metcon

Metcon (Time)

3 rounds:

21 Deadlifts (185/125)

63 Double Unders

21 GHD’s (Or 21 V-ups)
TARGET SCORE

Target time: 8-10 minutes

Time cap: 14 minutes

STIMULUS and GOALS

The stimulus for this one is moderate pacing throughout rounds. Athletes should stay with a pace that is repeatable across all 3 rounds. They should not be tempted into starting out too hot, which can result in burning out towards the last round.

Lower body and core should be hurting in this workout so be sure athletes are mindful of weight and scaling movements.