BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Jump Rope (single unders or Bike) -into- 3 sets 50ft Double Dumbbell Overhead Carry (light) 30 Second Knee Plank 3 Inch Worms **2. Workout Prep** 2 sets 100m Run 1 Wall Walk 10 Double Unders – rest 30 seconds between...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats **2. Skill Work** Athletes will be working up...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy) – into – 3 sets (8 minutes max) 10 Single Arm Russian kettlebell swings (each) 10 Air Squats + 2-second pause at the bottom 10 Alternating Box Step Ups 3 Inch Worms...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x...Read More

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...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Banded 7’s Shoulder Warmup -into- 3 Sets 100m Run 5 Inchworms + Push up 5 DB Strict Press (light) 5 Scap Pulls + 5 Kip Swings 10 V-Ups -Into- Workout Prep 200m Run 1 Wall Walk 3 DB S2OH with Workout Weight 5 T2B Metcon Metcon (AMRAP –...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow) -into- 3 sets 5 Strict Rope Pull Ups or 10 Ring Rows 5 Inchworms + Air Squat (3-second Hold) 10 Alternating V-Ups **2. Workout Prep** 3 sets (with partner) 10 Second...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7’s -into- 3 sets 5 Synchro Knees to Elbows 5 Synchro Lunge Steps (each side) 5 Single Arm DB Strict Press (light weight -each side) 5 Single Arm Split Jerk (each – focus on footwork and...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 30 sec Row 10 Floor Plate Press 3 Sandbag Squats (light- focus on tall torso and stable core) **2. Workout Prep** 2 sets 100m Row (workout pace) 5 Push-Ups 2 Sandbag Squats (add weight for...Read More