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® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead...Read More
BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30min 25/20 Cal Bike 20 Alt DB Hang Snatches (50/35) 15 Burpee Box Jump Overs (24″/20″) 25/20 Cal Row 20 Alt DB Hang DB Clean & Jerks (50/35) 15 T2B (Or 20 V-Ups) *Wear 20/14# Vest Accessory Work 3-4 Rounds 15...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 3 Zombie Rope Climbs or 10 Ring Rows 3 Sandbag Cleans (light) + 50ft Sandbag Carry 5 Inch Worms **2. Workout Prep** Take some time to have athletes practice rope...Read More
BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10 Alternating V-Ups 10 Jumping Air Squats 5 Up Downs **2. Skill Work** This week, athletes will be working...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® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1 Round Through 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the...Read More
