BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front Squats Metcon FREEDOM (RX) Metcon (Time) Partner Throwdown Friday 1000/850m row (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 1000/850m row (split) Individual Option: 500/450m row 100 double unders 50 Dumbbell Front Squats (50s/35s) 100 double unders 500/450m rowTARGET SCORE Target time: 14-16 minutes Time cap: 20 minutes STIMULUS and GOALS The pacing should be a challenge for both athletes.! Partner style where will work together on the row, chipping away at double unders and pushing through heavy leg fatigue on the squats....Read more

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 build on deadlift across 5 sets, ending at 85% for 1 rep. Athletes should engage the upper back/lats and drive the feet into the floor. Breathing out while lifting the bar and then taking in the air before going into the next rep with help with proper bracing. Athletes should keep their eyes on the horizon throughout the entirety of the rep. For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU,...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) 5 GHD’s 5 Wall Balls Metcon FREEDOM (RX) Metcon (Time) For time: 20/16 Calorie Ski Erg (OR Row) 20 GHD Sit-ups (Or 20 V-ups) 10-20-30-40-50 Wall Balls (20/14)TARGET SCORE Target time each set: 18-20 minutes Time cap each set: 25 minutes STIMULUS and GOALS Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round. Ski erg calories and GHD’s stay the same each round, but wall ball reps increase by 10 reps. This is a version of the Syndicate games workout “Sking with Karen.” Long grinder,...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 side) 2. Strength Prep Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes...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 and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups. Those who cannot perform weighted should perform a...Read more