BLK LBL Fitness Club – CrossFit® Metcon Metcon (3 Rounds for time) 3 Rounds 400m Run 10 Bench Press 135/95 10 Strict Pull-Ups -Rest 3:00- 3 Rounds 20/15 Cal Bike 10 Hang DB Cleans 50/35 10 DB Front Squats 50/35 -Rest 3:00- 1 Round 600m Run 15 Bench Press 15 Strict Pull-Ups 30 Cal Bike...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (10 minutes) 1 min machine of choice 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thrusters 20 Alternating V-Ups **2. Workout Prep** 2 sets 5/4 Calorie Row 5 Wall Balls...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- Hip Halo Warmup -into- 8 min AMRAP 10-sec handstand hold 3-inch worms 5 alt. V-ups (each side) 5 Knees to Elbows 3 Sandbag Cleans (light and focus on form) **2. Skill Work** 2 sets 10 PVC Pass Throughs...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10-15 minutes Hinshaw Warm-Up **2. Workout Prep** Every minute (3 sets) 100m Run * Start slow and build into a comfortable pace * Metcon Metcon (5 Rounds for distance) 5-4-3-2-1 minute Max Distance Run -Rest 1 minute Between sets- *Sub Max...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 bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover **2. Workout Prep** 1 set 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP (Teams of 2) Partner 1: 400m Run Partner 2: AMRAP of 10 Hang Power Cleans 95/65 10 Alternating Step Back Lunges 10 Shoulder to Overhead 95/65 10 Air Squats *Wear 20/14# VestWorkout Flow: *Partner 2 works while Partner 1 is...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 10 min AMRAP 1 min machine of choice 5 Deadbugs (each side) 5 Bird Dogs (each side) 5 Deadlifts (empty – build across) 5 Updowns to Seal Pose **2. Workout Prep** Allow athletes time to practice the...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Warmup + Hip Halo Warmup -into- 3 sets 10 PVC Pipe Pass Throughs 10 Walking Lunge Steps **2. Skill Work** Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and...Read More