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...Read More

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...Read More

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...Read More

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...Read More

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,...Read More

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...Read More

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...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- 3 sets: 3 Up-Downs 10 Heel-Toe Rocks 3 Box Step-Ups (each side) 5 Clean and Jerks (empty bar – build across) 2. Workout Prep 2 sets: 3 Clean and Jerks (touch and go) 2 Burpee Box...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm up -into- 3 sets: 30-second Echo Bike 5 Jumping Air Squats 5 GHD’s to parallel or V-Ups 5 Bench Press (empty bar – build across sets) 2. Strength Prep Athletes will have 10-12 minutes to up in build...Read More