BLK LBL Fitness Club – CrossFit® Today’s Programming – We are currently on a 2-week break and will hop back on the tracks with a Brand New Strength cycle beginning Monday, March 21. This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets: 1:00 Ski or 100m Runi (easy) 1:00 Row (easy) 5 Clean and Jerks (build in weight each set) **2. Workout Prep** 1 Set (at workout pace) 5 Calorie Ski or 100m Run (easy) 5 Calorie Row (easy) 2 Clean...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 6 min AMRAP 100m Run 5 Sandbag Squats or Barbell Front Squats (lightweight) 10-sec Sandbag Front Hold or Front Rack Hold **2. Strength Prep** Strength: Athletes will build to a heavy single on Deadlifts over the course...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** “Floor is lava” (5 minutes) – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch **2. Strength Prep** Athletes have a 10 min...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 rounds (new round every 2 min) 8/7 Calorie Echo Bike or 10/8 Cal Row 5 Push-ups 4 Inchworms to seal pose 3 World’s greatest stretch (each side) **2. Strength Prep** Athletes will build to a heavy single-on bench press over...Read More