WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Machine

-into-

Crossover Symmetry or Banded 7’s

-into-

3 sets

3 Zombie Rope Climbs or 10 Ring Rows

3 Sandbag Cleans (light) + 50ft Sandbag Carry

5 Inch Worms

**2. Workout Prep**

Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in.

– into –

3 sets

1 Rope Climb (halfway)

1 Sandbag Clean

10-yard Sandbag Carry (at workout weight)

Metcon

Metcon (8 Rounds for time)

2 sets:

10 Rope Climbs

-rest until 3 minutes-

20 Sandbag Cleans (150/100) (Or 20 Power Cleans @185/125)

-rest until 6 minutes-

20 Bar Muscle Ups (Or 20 Burpee Pull-Ups)

-rest until 9 minutes-

100-yard sandbag carry (150/100) (Or Farmer Carry 2×100/2×70)

-rest until 15 minutes-

Have athletes get into groups of 2-4 while starting at different stations. They will be rotating through four stations and resting together until the 15 minutes after their 4th set.
TARGET SCORE

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS

The stimulus for today’s workout is a SPRINT! across multiple sets. We are providing you enough rest built-in and between sets that we want an aggressive pace on each portion of the workout! This is a great way to get high intensity and volume in, so please adjust reps and movements to maintain the stimulus.

Athletes will be out of breath from how fast they move from movement to movement. There is lot of pulling in this workout, so be sure athletes don’t push to failure and keep their arms loose during the rest.

Accessory Work

3-4 Rounds

10 Seated Single Arm DB Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ light/moderate weight

15 GHD Hip Raise

10 Back Racked Barbell Box Step-Ups (each side) @ moderate weight

-Rest 2-3 min b/t round-

BLK LBL Fitness Club – CrossFit®

Warm-up

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

2:00 Machine

-into-

3 rounds (6-8 minutes)

10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)

10 Alternating V-Ups

10 Jumping Air Squats

5 Up Downs

**2. Skill Work**

This week, athletes will be working up in weight to a heavy 1 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig but athletes should step back far enough so that bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.

**3. Workout Prep**

with partner

3 rounds

2 Synchro Burpee Facing Line

1 Shuttle Run

* Increase speed each round to workout pace or what might feel comfortable *

Weightlifting

Push Jerk + Split Jerk (5X2)

1 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *

Advanced athletes should work up to a moderate-heavy weight in working sets (not counting warm-up sets).

Beginner athletes should still stay light and work on consistency.

Metcon

Metcon (Time)

Teams of 2

15-20-25-30-25-20-15

Synchro Line Facing Burpees

2-3-4-5-4-3-2

Shuttle Runs (each) after each set of Burpees

* 1 shuttle run equals 25ft down + 25ft back *
TARGET SCORE

Target time: 12-14 minutes

Time cap: 18 minutes

STIMULUS and GOALS

The stimulus for today’s workout is moderate-high intensity. Athletes are moving together the whole time with a planned out pace. They shouldn’t be afraid to adjust in order to keep moving and push until the end.

Shuttle Run: 50ft total for each shuttle run, 2 = 100ft (down, back, down, back)

Increase team size to 3 or 4 if needed.

Accessory Work

Flat Bench DB Chest Fly (4X12)

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight and stay the same across sets

Elevated Heel Goblet Squat (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

Tabata (4 sets each)

Row (100-70m)

Wall Ball Thruster (6-10 Reps)

Ring Row (6-10 Reps)

* 1 set = 20 seconds on/10 seonds rest *

**2. Workout Prep**

2 sets:

5/4 Calorie Row

5 Wall Balls

5 Pull-Ups

* 2nd set perform 3-5 Chest to Bar

Metcon

Metcon (5 Rounds for time)

Teams of 2

5 sets each:

12/10 Calorie Row

10 Wall Balls (30/20)

10 Chest to Bar Pull Ups

10 Wall Balls (30/20)

12/10 Calorie Row

-rest 1:1 between sets-
TARGET SCORE

Target time each set: 2:30-3:15 minutes

Time cap each set: 3:30

STIMULUS and GOALS

Stimulus is moderate to moderately high intensity throughout the 5 sets. Athletes are trying to establish a pace early on and see if they can hang on through 4 sets, to sell out on the 5th set.

First set should be a little conservative (dip the toes in), and after they finish, they should know whether to increase the intensity or adjust it to survive.

Individuals will just rest 1:1 after each set.

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 8-10 minutes completing 3 sets of 1 Power Snatch with a barbell. The reps are caught above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. 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**

3 sets:

2 Power Snatch (Build back up to Power Snatch weight for the workout. Athletes shouldn’t need much time due to the previous lifting.)

Weightlifting

Power Snatch (3X1)

1 Power Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat (3X3)

3 Overhead Squats x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
TARGET SCORE

Target time: 2-3 minutes

Time cap: 6 minutes

STIMULUS and GOALS

Stimulus is moderate to moderately high intensity. Isabel is a classic benchmark workout that will test grip and stamina.

We should be good and warm after the strength, so get set up and get the house rockin!

BLK LBL Fitness Club – CrossFit®

Metcon

Pidgeon (Time)

7 Rounds for Time

7 Sumo Deadlift High-Pulls (95/65 lb)

16 Box Jumps (24/20 in)

45 Double-Unders

Cash out:

2016 meter Row

Wear a Weight Vest (20/14 lb)

Accessory Work

*If time permits

Derek Weida AB Workout (No Measure)

15 Sit-ups

15 Flutter Kicks (4 Count)

15 Sit-ups

15 Leg Raises

15 Sit-ups

15 Hello Dolly’s (4 Count)

15 Sit-ups

15 Crunches

15 Sit-ups

15 Russian Twists

15 Sit-ups

15 Bicycle (4 Count)

*Straight through, no rest.

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BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon

Metcon (8 Rounds for time)

Accessory Work

BLK LBL Fitness Club – CrossFit®

Warm-up

Weightlifting

Push Jerk + Split Jerk (5X2)

Metcon

Metcon (Time)

Accessory Work

Flat Bench DB Chest Fly (4X12)

Elevated Heel Goblet Squat (4X10)

BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon

Metcon (5 Rounds for time)

BLK LBL Fitness Club – CrossFit®

Warm-up

Weightlifting

Power Snatch (3X1)

Overhead Squat (3X3)

Metcon

Isabel (Time)

BLK LBL Fitness Club – CrossFit®

Metcon

Pidgeon (Time)

Accessory Work

Derek Weida AB Workout (No Measure)