BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 “MOCK” ROUND… 100m Run 8 KB Swings 4 Pull-ups 100m Run Workout...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the Right Hand & KB...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the Squat) Strength Thruster (3×5) 3 x...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap) Extended Warm-up Turkish Get Up (Build to Quality Weight ) FOR QUALITY 14...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge Ups Strength Deadlift (Heavy Set of 5) ON A 8:00 RUNNING CLOCK… Build...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier Kicks Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 30...Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch. Partner Strength Power Snatch (3×3) 3 x 3 Power Snatch *Keep loading moderate...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 150m Row 10 Alt. Groiners 10 Scap Push-ups 10 Sit-ups Workout “THE 1500” (3 Rounds for time) 3 SETS 500m Row -2:00 Rest b/t Sets-Read More

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls...Read More

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump Overs Workout Metcon (Distance) EMOM x 18 MINUTES MIN 1 – :45 Row* MIN 2 – 15 DB...Read More