BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 30 sec Row 3 world’s greatest stretch (each side) 3 Down Dog/Seal Pose Transitions 5 Iron Cross (each side) 5 Scorpions (each side) **2. Workout Prep** 30 Sec Row (Slow/Moderate Pace) 30 Sec Row (Easy Pace) 20 Sec...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- 3 sets (6-8 minutes) 10-sec handstand hold 5 Knees to Elbows 5 Double Dumbbell Deadlifts 5 Double Dumbbell Hang Power Cleans 5 Double Dumbbell Front Squat 5 Double Dumbbell Push Press **2. Workout...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® Today’s Programming – Week 1 (Working to Heavy SIngles) – This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 40:00 EMOM Minute 1: 15/12 Cal Bike Minute 2: 20 Air Squats Minute 3: 20 KB Swings 53/35 Minute 4: 15/12 Cal Row Minute 5: 20 Push-ups Minute 6: 50ft Overhead KB Walking Lunge (53/35) (switch arms at 25ft) Minute 7: 20 KB Sumo Deadlift...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice **2. Workout Prep** 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Metcon Metcon (3 Rounds for time) 3 sets 200m Run...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 3:00 Machine (easy pace) – into- Burgener Warm-Up (Snatch) + Skill Transfer *Use empty bar or PVC Pipe **2. Workout Prep** 3 sets Set 1: 5 Ring Rows 1 Squat Snatch + 3 Overhead Squats (light) Set 2: 5 Jumping Pull-Ups 1 Squat Snatch + 2 Overhead Squats...Read More

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 2 rounds 1 min Row (easy pace) 100m Run (easy pace) 1 min Bike (easy pace) Metcon Metcon (Time) For Time: 1000/800m Row 800m Run 60/48 Echo Bike -rest 1:00- 500/400m Row 400m Run 30/24 Echo Bike...Read More

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BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Warmup -into- 8-minute Amrap (3-4 sets) 30-sec bike (easy pace) 5 Dumbbell Bench (lightweight – practice loading/unloading dumbbells) 5 seal pose/ down dog transitions **2. Workout Prep** 2 sets 5/4 Calorie Bike 4 Dumbbell Bench (add weight after first...Read More