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BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP For Rounds AND Distance: P1: 200m Run 10 Dumbbell Box Step Ups (50s/35s)(24/20) 6 Devils Press (50s/35s) P2: Accumulating max distance on bike *Partners switch each round *Do not reset the bike when switching *Run consists of 4 reps...
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BLK LBL Fitness Club – CrossFit® Warm-up 3:00 Machine -into- 3 sets 30-second Single Under 10 Kipping Knee Raises 5 Muscle Cleans + Shoulder Press (empty bar) 100m Run 2. Workout Prep 3 sets: (with partner) 10 Double Unders (each) 5 Toes to Bar (each) 2 Clean and Jerks (each – build in weight across...
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BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP: 30 sec row (easy pace) 10 heel toe rocks 10 plate toe taps (each side) 5 Wall Balls (focus on breathing and arm cycling) 3 Box Jumps (increase in height across warmup) 2. Workout...
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BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar – 20 sec tempo rise) 8 Pike Push-ups 2. Strength Prep Athletes will perform dead stop deadlifts. This means that athletes will...
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BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warmup -into- Hip Halo Warmup -into- 7 min AMRAP: 30-sec Machine 5 GHD’s to parallel 5 Overhead Squats (empty bar – build across) 10-sec handstand hold 3-inch worms 2. Workout Prep 3 sets: 5 GHD’s 1 Wall Walk (half...
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BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Banded 7’s Warm Up -into- 3 sets: 30 sec Bike 10 Alternating V-ups 5 Knees to elbows 5 Tempo Bench Press (empty bar – focus on bar path) 2. Strength Prep Athletes will be working back and forth between tempo bench...
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BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap Pull-ups 10 Alternating Box Step-ups 2. Strength Prep Strength: Athletes will be working back and forth between tempo front squats and weighted...
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BLK LBL Fitness Club – CrossFit® Metcon Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro,...
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BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 1:00 Jump Rope -into- 3 sets: 10 Ring Rows 3 Inch Worms 1 Zombie Climb 2. Workout Prep 2 sets: 5/4 Calorie Ski 1 Rope Climb (1 pull) Metcon Metcon (4 Rounds for time) 4 sets: 25/20...
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BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP: 5 Scap Pullups 10 Plate Toe Taps (each side) 2 Box Jump Overs (practice transition over the box) 5 Thrusters (empty bar build across) 2. Workout Prep -With Partner- 1 set: 5 Chest to...
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