BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 1:00 Jump Rope -into- 3 sets: 10 Ring Rows 3 Inch Worms 1 Zombie Climb 2. Workout Prep 2 sets: 5/4 Calorie Ski 1 Rope Climb (1 pull) Metcon Metcon (4 Rounds for time) 4 sets: 25/20 Calorie Ski (OR Row) 3 Rope Climbs (Or 10 Burpee Pull-ups) 25/20 Calorie Ski (OR Row) -rest 1:1 between sets-TARGET SCORE Target time each set: 3:30- 4:30 Time cap each set: 5 minutes STIMULUS and GOALS This workout is going to be a grind! The grip will play a major factor as we progress, so make sure athletes get chalk and shake their forearms between movements. Sets are longer and should be approached with moderate intensity where athletes know they can have repeatable performances. Accessory Work 4 Rounds 10 Barbell Strict Press @ moderate weight...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP: 5 Scap Pullups 10 Plate Toe Taps (each side) 2 Box Jump Overs (practice transition over the box) 5 Thrusters (empty bar build across) 2. Workout Prep -With Partner- 1 set: 5 Chest to Bar (each) 4 Box Jumps (each) 3 Thrusters (each) Metcon Metcon (5 Rounds for time) Partner Throwdown Friday!! Every 5:00 (5 sets) 30 Chest to Bar 25 Box Jumps (30/24) 20 Thrusters (135/95) *Split all reps as needed Individual Option: Every 5:00 (5 sets) 20 Chest to Bar 15 Box Jumps (30/24) 10 Thrusters (135/95)TARGET SCORE Target time each set: 2:45-3:30 Time cap each set: 4 minutes STIMULUS and GOALS The pacing should be a SPRINT!! Athletes will work together on all sets, splitting reps as needed to maintain efficiency. The goal should be to...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU. Have athletes partner up and alternate between the two movements completing 1 set of deadlifts and then transition to 1 set of max strict handstand push-ups. Have them warm up on handstands between the deadlift sets. Ensure athletes don’t wear themselves out, have them go for it when they feel comfortable and ready. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 5-6 working sets....Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- 3 sets: 3 Up-Downs 10 Heel-Toe Rocks 3 Box Step-Ups (each side) 5 Clean and Jerks (empty bar – build across) 2. Workout Prep 2 sets: 3 Clean and Jerks (touch and go) 2 Burpee Box Jump Overs Metcon Metcon (5 Rounds for time) 5 sets: 6 Clean and Jerks (135/95) 10 Burpee Box Jump Overs (24/20) -rest 1:30 between sets-TARGET SCORE Target time each set: 1:30 – 1:45 Time cap each set: 2 minutes STIMULUS and GOALS The stimulus is moderate intensity. Athletes should aim to achieve similar times across each round. Both movements will be tempting to go too fast on initial rounds, so athletes should be mindful of their starting pace for the workout. Choose your weight wisely, or it won’t end well. Not 100% off the start,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm up -into- 3 sets: 30-second Echo Bike 5 Jumping Air Squats 5 GHD’s to parallel or V-Ups 5 Bench Press (empty bar – build across sets) 2. Strength Prep Athletes will have 10-12 minutes to up in build weight on bench press to a heavy single and find a max height box jump. Have athletes partner up and alternate between the two movements completing 1 set of bench press and then transition to 1 set of box jumps. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 5-6 working sets. 3. Workout Prep 1 set: 5/4 Calorie Echo Bike (workout pace) 5 Wall Balls 5 GHD’s 5/4 Calorie Echo Bike Weightlifting Bench Press (1X1) –...Read more