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 1 Power Clean with a barbell. Rest should be 60-90 between sets 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 3×1 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**
2 sets
2 Deadlifts (work up in weight)
1 Burpee Box Get Over
10 Second Ski Erg (at workout pace)
Weightlifting
Power Clean (3X1)
1 Power Clean x 3 sets @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat (3X1)
1 Front Squat x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (3 Rounds for calories)
3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (275/185)
Burpee Box Get Over (30/24)
Max Calorie Ski (OR Row) in the remaining time
– 2:00 min Rest between sets –
TARGET SCORE
Target number of Calories each set: 20+ Calories
Minimum number of Calories each set before scaling: 15 Calories
STIMULUS and GOALS
Stimulus is moderate high intensity during deadlifts and Burpees with increasing intensity on ski erg, building from a semi-recovery pace (just get moving) when first getting on the ski erg and finishing at a strong “push” pace by the end of the round. Set the tone early on and try to maintain or get slightly faster through the descending ladder as the workout goes on.
Athletes need to move with a purpose here, not a workout where we take our sweet time. Try keeping the Deadlift and Burpees under 3 minutes to allow for 2+ minutes of solid skiing.