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

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