BLK LBL Fitness Club – FITNESS / PERFORMANCE Recovery (Partner) (AMRAP – Reps) (RX’d) Teams of 2 2 Rounds 5:00 Air Bike calories 4:00 Row calories 3:00 Run (Or 50ft Shuttle Runs) 2:00 Ski calories (Or Burpees) 1:00 Box Step Ups (20”) – One athlete works at a time. Score is total reps – (Scale) Teams of 2 2 Rounds 5:00 Air Bike 4:00 Row 3:00 Run (Or 50ft Shuttle Run) 2:00 Ski (Or Burpees) 1:00 Box Step Ups (16”) Target Calories/Distance/Reps each set: Air Bike: 80/65+ Calories Row: 900/750m+ Run: 500m+ Ski: 500/400m + Box Step Ups: 18+ Minimum DIstance before scaling: No Minimal requirement BLFC Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight -rest 30 seconds- 10 Alternating Double DB Step Back Lunges (Front Rack)(each side) @ moderate weight -rest 30 seconds- 10 Standing Banded Pallof Press (each side) -rest 30...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 35-lb (15-kg) dumbbell M: 50-lb (22.5-kg) dumbbellTo learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Couch Stretch 2x 10 Foam Roll Up Wall 1 Minute Forearm Smash Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework....Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Bench Press 5 sets: 3 Bench Press (75-80%) -Complete a set every 2:00- Nine Rings (Partner) (Time) (RX’d) Teams of 2 Men: 50-40-30-20-10 Calorie Row Women: 40-32-24-16-8 Calorie Row -1:1 on sets – (Scale) Teams of 2 Men: 30-25-20-15-10 Calorie Row Women: 24-20-16-12-8 Calorie Row -1:1 on sets – Target time: sub 17:00 Time cap: 20:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute QL Stretch 1-2 Minutes Squat Rack Pec Minor Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes. QL Stretch Squat Rack Pec Minor Fitness (Time) 800m run Then 4 rounds...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Handstand Push-ups (Checkmark) All Athletes: Every 2 minutes for 10 minutes complete: Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open. Balrog (Checkmark) (RX’d) Every 1:00 (25:00) Min 1: 15 Wall Balls (20/14) Min 2: 12/10 Calorie Air Bike Min 3: 50 Double Unders Min 4: 15 Kettlebell Swings (53/35) Min 5: Rest (Scale) Every 1:00 (25:00) Min 1: 10 Wall Ball Thrusters (light) Min 2: 8/7 Calorie Air Bike Min 3: 35 Single...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Front Squat 5 sets: 3 Front Squat (75-80%) -Complete a set every 2:00- Repeat_Workout_50 (3 Rounds for time) (RX’d) Every 5:00 (3 sets) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups 10 Burpee Broad Jump (4’/3’) 10 Toes to Bar or 10 V-ups * Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2. (Scale) Every 5:00 (3 sets) 8 Hanging Knee Raises 8 Up Downs 10 Sit Ups 8 Up Downs 8 Hanging Knee Raises Target time each set: 2:45-3:15 Time cap each set: 4 minutes “The Shire” -Repeat from Feb 27th, 2024- Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 1 Minute Calf Pumps 1 Minute Forearm Smash Note: the easy cardio portion should...Read more