BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s Warm up

-into-

3 sets:

3 Up-Downs

10 Heel-Toe Rocks

3 Box Step-Ups (each side)

5 Clean and Jerks (empty bar – build across)

2. Workout Prep

2 sets:

3 Clean and Jerks (touch and go)

2 Burpee Box Jump Overs

Metcon

Metcon (5 Rounds for time)

5 sets:

6 Clean and Jerks (135/95)

10 Burpee Box Jump Overs (24/20)

-rest 1:30 between sets-
TARGET SCORE

Target time each set: 1:30 – 1:45

Time cap each set: 2 minutes

STIMULUS and GOALS

The stimulus is moderate intensity. Athletes should aim to achieve similar times across each round. Both movements will be tempting to go too fast on initial rounds, so athletes should be mindful of their starting pace for the workout.

Choose your weight wisely, or it won’t end well. Not 100% off the start, test a moderate-fast pace first, and then see how you feel.

Cool Down

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side