BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Prep Athletes will be working back and forth between deadlifts and strict handstand push-ups. Athletes will...Read More

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg / Row / Bike 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20 sec Ski (workout pace)...Read More

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Ski Erg / Row / Bike 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each...Read More

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Echo Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will be working back and forth between front squats...Read More

BLK LBL Fitness Club – CrossFit® Metcon Metcon (5 Rounds for time) Teams of 2 5 rounds (each/1:1) 20/16 Cal Echo Bike 250/200m Ski 3 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 2 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 1 Sandbag Squats (150/100) *Partner 1 will complete an entire round, followed by...Read More

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout Prep 5/4 Calorie Row 5 Dumbbell Bench Press 5/4 Calorie Row Metcon Metcon (8 Rounds for time) Every 4:00 (8...Read More

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