BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3:00 Row/Ski/Bike (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Workout Metcon (Time) FOR TIME 400m Run 30 Box Jumps (24/20) 40 Thrusters (75/55)|(65/45) 30 Box...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike or Row or Jog 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace each round Skill Metcon (No Measure) EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 10 Barbell Strict Press 10 Squat Jumps Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *After every set, Complete 20 alternating V Ups (Score is Weight) Workout Metcon...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35)...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack Squats 6 Burpees Following the warm-up, take athletes through your Snatch progression. Strength Power Snatch (Establish...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches 200m Run Into… 3 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats Extended Warm-up Metcon (Weight) 5 SETS 3 Tempo Front Squats (3030)* *Weight stays light to moderate across all...Read More

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) FOR TIME (10:00 CAP) 400m Run 10 Up-Downs 10 Push-Ups 5 Pike Push-Ups 10 Burpees 5 Burpee broad jumps 10 Ring Rows 5 Strict Pull-Ups 10 KB DL 10 Russian KB Swing 10 KB Swing Workout Metcon (AMRAP – Reps) EMOM x 12 MINUTES...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Bike (EZ) or Jog Into… AMRAP x 3 MINUTES 6/6 Single Leg Glute Bridges 6 Barbell RDLs 6 Alt. Step-Ups Into… 1:00 Bike (MOD) Or Jog Strength Metcon (Weight) FOR QUALITY* 12/12 – 10/10 – 8/8 Slow KB Goblet Box Step-Up (20) KB Extended...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press (each side) 10 Scap Pull-Ups 20 Single Unders Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round Workout Metcon (Weight) 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw...Read More