BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 sets (with a partner) 30 seconds on/30 seconds off Echo Bike (build up to workout pace) – into – 3 sets 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats – into – 5-minute Rope Climb Practice **2. Workout Prep** with...Read More
BLK LBL Fitness Club – CrossFit® Warm-up 1. Banded 7s – perform 7 reps of each movement – into – 2. Mayhem Hip Halo Activation 3. 22.1 Movement Prep/Activation and Increasing Heart Rate 3-4 Rounds :30 Cardio 1 Halfway Up the wall Walk Walk (practice your technique for the workout) 5 Single Arm Dumbbell RDL...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- Hip Halo Warmup -into- 3 sets 5 GHD’s to Parallel or V-Ups 5 Back Squats + 5 Good Mornings (empty bar) 5 Pike Push-Ups 5 Deadlifts (empty bar) **2. Strength Prep** Use a heavyweight...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- 6 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on form/breathing) 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Bench Press (build in weight/stay light) **2. Strength Prep** Athletes should be using a heavyweight for...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8-10 minutes) 30-sec row/bike (easy pace) 30-sec single/double unders 3 World’s Greatest Stretch (each side) 3 Tempo Back Squats (Build in weight/stay light) **2. Strength Prep** Use a heavyweight on sets to allow solid focus...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 20 Cal Row 10 DB Bench Press (50s/35s) 10 Ring Dips or (15 Bench Dips) 20 Cal Bike 10 Strict Pull Ups 10 DB Bent Over Rows 20 Cal Ski or (50 Double Unders) 5 Wall Walks 10 DB Push...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 on Each Machine (moderate pace) (Ski, Bike, Row) – into – 3 sets 10 Sit-Ups 25m Empty Sled Push 8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight) **2. Workout Prep** with Partner 30 Second Ski (Sametime) 10 Synchro Alternating...Read More
