WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

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

Banded 7’s

-into-

Hip Halo Warmup

-into-

8 min AMRAP

10-sec handstand hold

3-inch worms

5 alt. V-ups (each side)

5 Knees to Elbows

3 Sandbag Cleans (light and focus on form)

**2. Skill Work**

2 sets

10 PVC Pass Throughs

10 PVC Shoulder Press

10 PVC Overhead Squats

-into-

Athletes will be spending time working on snatch grip push press (back rack) + snatch balance. The purpose of the strength is to build strength and confidence in the overhead position of the receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.

**3. Workout Prep**

1 set (with partner)

1 Synchro Wall Walk

4 Synchro Toes to Bar

1 Sandbag Clean (Each)

Weightlifting

Snatch Push Press + Snatch Balance (1X1)

10-15 Minutes of Practice

– Stay light and focus on form

Metcon

Metcon (Time)

Teams of 2

AMRAP 3 Minutes

3 Synchro Wall Walks

12 Synchro Toes to Bar

Max Reps Sandbag Cleans (150/100) (OR Power Cleans 185/125)

-Rest 1 Minute between sets-

*Complete sets until you get to 50 Sandbag Cleans combined
TARGET SCORE

Target number of Reps each set: 10+ Sandbag Cleans

Minimum number of reps before scaling: 8

STIMULUS and GOALS

Stimulus is moderate pacing across the 3 minutes. Teams will start each Amrap with a partner standing, facing the wall. At the top of the minute, they may begin to move through the synchronized movements with a steady/planned pace for both. Whatever time is left in the 3 minutes, athletes will chip away from the reps of Sandbag cleans. Once the clock strikes 3 minutes, athletes must stop, write down their reps complete, rest 1 minute, and repeat until 50 reps (total) are completed. This workout is scored by total time, including rest.

Goal should be to have at least 1 minute remaining to work on the Sandbag on each amrap.

Advanced athletes should substitute a 50ft Handstand Walk (each) instead of wall walks and up the Toes to Bar to 15 rep. if they are feeling froggy.

BLK LBL Fitness Club – CrossFit®

Warm-up

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

10-15 minutes Hinshaw Warm-Up

**2. Workout Prep**

Every minute (3 sets)

100m Run

* Start slow and build into a comfortable pace *

Metcon

Metcon (5 Rounds for distance)

5-4-3-2-1 minute

Max Distance Run

-Rest 1 minute Between sets-

*Sub Max Row, Or Ski, Or Bike If Needed
TARGET SCORE

This is just scored on individual effort. Every athletes will be different and should push within their limits.

STIMULUS and GOALS

The stimulus for today’s workout is increasing intensity/effort across sets with distances slightly declining. Athletes should start at a slow-moderate pace, and by the end, they should be into a fast-sprint attempt. The rest will always be 1 minute, so caution athletes to stay moving during the rest and don’t sit down.

Make sure to tell athletes at the start of the week to bring a stop watch of some sort for todays workout so they can keep up with their time if running outside.

Accessory Work

5 sets

10 Dumbbell Bicep Curl (each)

20-30 Second Hollow Hold

10 Single Arm Dumbbell Step Up (each)

BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo warmup

-into-

7 min AMRAP

30-sec bike

5 Double Dumbbell Front Squats (lightweight)

5 Updowns to Seal Pose + Dumbbell Stepover

**2. Workout Prep**

1 set

5/4 Calorie Bike (workout pace)

3 Double Dumbbell Front Squats

2 Burpee Over Dumbbell

Metcon

Metcon (2 Rounds for time)

2 sets

4 Rounds

12/10 Calorie Echo

12 Double Dumbbell Front Squats (50s/35s)

9 Burpee over Dumbbells

-Rest 5 minutes between sets-
TARGET SCORE

Target time each set: 8-10 minutes

Time cap each set: 12 minutes

STIMULUS and GOALS

Stimulus is moderate intensity across rounds. Athletes should try to move continuously across each station with steady pacing and not coming out hot early on. Being too ambitious with intensity on Squats and Burpee movements will heavily affect efforts on bike each round.

The goal should be to have a similar or a slightly faster time on the second set. Be a little conservative with the first set to “feel out” the workout, and then see if you can up the pace going into the second 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 3 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). 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 Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Snatch Grip Deadlifts. 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.

**3. Workout Prep**

2 sets (add weight)

5/4 Calorie Ski

2 Alternating Dumbbell Snatch

– rest 30 seconds between sets –

Snatch (3X3)

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift (3X3)

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Metcon (Time)

Teams of 2

100/80 Calorie Ski (OR Row)

80 Alternating Dumbbell Snatches (50/35)

80/65 Calorie Ski (OR Row)

60 Alternating Dumbbell Snatches (70/50)

60/48 Calorie Ski (OR Row)

40 Alternating Dumbbell Snatches (100/70)

*Split reps as desired.
TARGET SCORE

Target time: 18 – 20 minutes

Time cap: 22 minutes

STIMULUS and GOALS

Stimulus is moderate to moderate high intensity. Athletes should adjust intensity on ski and dumbbell as reps decrease but weight increases.

Dumbbell weight: Athletes should use a challenging, heavier than normal weight for the workout.

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (Teams of 2)

Partner 1: 400m Run

Partner 2: AMRAP of

10 Hang Power Cleans 95/65

10 Alternating Step Back Lunges

10 Shoulder to Overhead 95/65

10 Air Squats

*Wear 20/14# Vest
Workout Flow:

*Partner 2 works while Partner 1 is on the run. Partner 1 and 2 will switch when 400m run is completed.

*Partner 1 will pick up where Partner 2 left off on the AMRAP. Partner 2 will go on a 400m run.

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Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Weightlifting

Snatch Push Press + Snatch Balance (1X1)

Metcon

Metcon (Time)

Thursday

BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon

Metcon (5 Rounds for distance)

Accessory Work

Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Metcon

Metcon (2 Rounds for time)

Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Snatch (3X3)

Snatch Grip Deadlift (3X3)

Metcon

Metcon (Time)

Sunday

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Rounds and Reps)

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