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

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