BLK LBL Fitness Club – WEIGHTLIFTING Weightlifting Strength Movement Prep 3 Sets 6 Double Dumbbell Sumo Deadlift + 6 Single Arm Dumbbell Hang Squat Snatch Right Arm + 6 Single Arm Dumbbell Hang Squat Snatch Left Arm + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Strict Snatch Press Behind Neck + 3 SLOW Overhead Squat...Read More

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) 3 Snatch @ 5/10 RPE 1 RM Snatch 2 Snatch @ 5.5/10 RPE 1 RM Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 3 Snatch @ 5.5/10 RPE 1 RM Snatch 2 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 6.5/10 RPE 1...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.) -into- 3 sets 10 ring rows 5 Back Squats (empty bar) 2. Workout Prep...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus on rolling out the shoulders) 2. Strength Prep Athletes will perform deficit deadlifts on a 2-inch...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5 Alternating V-ups (each side) 5 Knees to Elbows 2. Workout Prep 2 sets: 10 Double Unders 5 Toes to Bar Metcon Metcon (Time) 100-80-60-40-20 Double Under 20 Toes...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 3 sets: 10 PVC Pass Throughs 10 PVC Overhead Squats 5 Bench Press (empty bar – slow and controlled) 3 Updowns to seal pose 3 Box Step-Ups (each side) 2. Strength...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 1¼ Squats (empty bar) 5 hang Power Cleans 10 Alternating V-Ups 2. Strength Prep Athletes will have pause front squats today. The weight selected should be 70% of 1rm and athletes...Read More

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...Read More

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...Read More

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...Read More