WOD

BLK LBL Fitness Club – CROSSFIT

PERFORMANCE

“Josie” (Time)

For time, wearing a 20/14# Vest:

1 Mile Run

then…

3 Rounds:

30 Burpees

4 Power Cleans 155/105

6 Front Squats 155/105

then…

1 Mile Run

Time Cap 45:00

FITNESS

Metcon (Time)

800m Run

then…

3 Rounds:

30 Burpees

4 Power Cleans 75/55

6 Front Squats 75/55

then…

800m Run

Time Cap 45:00

BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

50ft Walking Lunge

10 Single Arm Dumbbell Push Press (each)

10 Jumping Air Squats

2. Workout Prep

2 sets:

25ft DB Front Rack Walking Lunge (increase weight)

3 Handstand Push-ups

Metcon

FREEDOM (RX)

Metcon (3 Rounds for time)

3 sets

21-15-9

Handstand Push Ups

50ft Dumbbell Front Rack Walking Lunge (50s/35s) after each set of Handstand Push-ups*

-rest 1:1 between sets-

*SUB DB PUSH PRESS IF NEEDED (50s/35s)
# TARGET SCORE

# STIMULUS and GOALS

* The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 3 sets. They should be mindful of increasing shoulder fatigue with the volume of handstand push-ups. Push to stay moving and keep the rest short and sweet between movements

Metcon

LIBERTY

Metcon (3 Rounds for time)

3 sets

21-15-9

Dumbbell Push Press (light)

*50ft Walking Lunge after each set of DB Push Press*

rest 1:1 between sets

ACCESSORY WORK

4 Rounds

10 Elevated Heel Goblet Squat

10 Barbell Romanian Deadlift @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

BLK LBL Fitness Club – COMPETE

Metcon

Metcon (Time)

BCS Online Qualifier Event 4

54 Pull Ups

30 Chest to bar Pull Ups

18 Bar Muscle Ups

120 Calorie Row

*Repeat from March 16, 2022

Option 2 (if you already did the BCS Event 3 earlier this year and want something different!)

3 Sets:

27 Calorie Row

21 Pull Ups

15 Chest to bar Pull Ups

9 Bar Muscle Ups

-rest 1:1 b/t sets-

*Games perform Option 2
TARGET SCORE

Target Time: sub 13 minutes

Time Cap: 17 minutes

Weightlifting

Snatch (1X1)

3 Snatch @ 5.5/10 RPE 1 RM Snatch

2 Snatch @ 6/10 RPE 1 RM Snatch

1 Snatch @ 6.5/10 RPE 1 RM Snatch

3 Snatch @ 6/10 RPE 1 RM Snatch

2 Snatch @ 6.5/10 RPE 1 RM Snatch

1 Snatch @ 7/10 RPE 1 RM Snatch

1 Snatch @ 6.5/10 RPE 1 RM Snatch

1 Snatch @ 7.5/10 RPE 1 RM Snatch

1 Snatch @ 8/10 RPE 1 RM Snatch

1 Snatch @ 8.5/10 RPE 1 RM Snatch

Clean and Jerk (1X1)

3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk

2 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk

3 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk

2 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk

1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk

Box Squats (5X5)

5 Box Squat @ 6.5/10 RPE Box Squat

5 Box Squat @ 7.5/10 RPE Box Squat

5 Box Squat @ 8.5/10 RPE Box Squat

5 Box Squat @ 8.5/10 RPE Box Squat

5 Box Squat @ 9/10 RPE Box Squat

ACCESSORY WORK

For Quality:

*Rest 2:00 b/t sets

BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets:

5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 DB Single Arm Squat Snatch Right Arm + 4 DB Single Arm Squat Snatch Left Arm + 3 DB Single Arm Step Ups Right Arm + 3 DB Single Arm Step Ups left arm

*The DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.

Weightlifting

Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle Snatch

Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Tempo Muscle Snatch (Slow to mid thigh and then explode) + Snatch Drop: 5-5-5-5-5

3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 7/10 RPE Snatch

3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 6.5/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 7.5/10 RPE Snatch

3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8/10 RPE Snatch

3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8.5/10 RPE Snatch

3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch

-Rest as needed-

3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8.5/10 RPE Snatch

3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch

**You will need one barbell for the SN PP + OHS Complex and one barbell for the Muscle Snatch + Snatch Drop

Snatch (3-2-1-3-2-1)

3 Snatch @ 6.5/10 RPE Snatch

2 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

3 Snatch @ 7/10 RPE Snatch

2 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 8/10 RPE Snatch

BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

6:00 AMRAP

:30 Echo Bike (Increasing pace throughout)

10 Up Downs

10 Scap Pulls

10 Ring Rows

2. Workout Prep

1 Set:

5 Cal Echo Bike

2 Clean & Jerk

1 Muscle Up (OR 1 Burpee Chest t0 Bar)

Metcon

FREEDOM (RX)

Metcon (Time)

5 Rounds

21/16 Calorie Echo Bike

7 Clean and Jerks (135/95)

3 Muscle Ups (Or 3 Burpee Chest to Bar)
Target Time: 15:00 – 18:00

Time Cap: 25:00

Metcon

LIBERTY

Metcon (Time)

5 Rounds

21/16 Cal Echo Bike

7 DB Clean and Jerks (50s/35s) (OR 35s/20s)

3 Burpee Pull-Ups

ACCESSORY WORK

For Quality:

3 Sets:

20 PVC Abmat Situps

8 Barbell Rollouts

150ft Isolateral DB Farmers Carry (Right)

150ft Isolateral DB Farmers Carry (Left)