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BLK LBL Fitness Club – CrossFit®


**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Machine (easy pace)


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

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


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 2 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). 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 Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×2 Front Squat. 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.

– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats

**3. Workout Prep**

30 Second Row (easy)

30 Second Rest

20 Second Row (moderate)

20 Second Rest

10 Secon Row (fast)


Power Clean (3X2)

2 Power Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat (3X2)

2 Front Squats x 3 sets @85% of 1RM Clean

* Rest 60-90 seconds between sets *


Metcon (5 Rounds for time)

Men: 50-40-30-20-10 Calorie Row

Women: 40-32-24-16-8

– rest 1 minute between sets –

Target time:

50/40 calories: 2:30-3 minutes

40/32 calories: 2-2:30

30/24 calories: 1:30-2 minutes

20/16 calories: 1-1:30

10/8 calories: 30-40 seconds

Time cap:

50/40 calories: 3:30

40/32 calories: 3 minutes

30/24 calories: 2:30

20/16 calories: 2 minutes

10/8 calories: 1 minutes


Stimulus is moderate to high pacing on row. Efforts should steadily increase as the calories decrease. The rest will always be 60 seconds after each row, so be sure athletes stand up and shake their legs and arms out.

Scale the calories down if athletes know they can not stay within the time caps with increasing efforts.