BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1 Round Through 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position 10 yd lunge walk with torso twist towards front leg 10 yd butt kickers 10 yd high knees -into- Banded 7’s **2. Workout Prep** 1 set: 50m Run (workout pace) 5 Pull-Ups 5 Push-Ups 10 Air Squats Metcon Metcon (Time) For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air SquatsTARGET SCORE Target time: 18-20 minutes Time cap: 30 minutes STIMULUS and GOALS The stimulus today is moderate pacing. Athletes should make smart choices when...Read more

BLK LBL Fitness Club – CrossFit® Metcon Pidgeon (Time) 7 Rounds for Time 7 Sumo Deadlift High-Pulls (95/65 lb) 16 Box Jumps (24/20 in) 45 Double-Unders Cash out: 2016 meter Row Wear a Weight Vest (20/14 lb) Accessory Work *If time permits Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Jump Rope -into- 2:00 Run -into- 3 sets (10 minutes) 10 Ring Rows 30ft empty sled Walk 20 Alternating V-Ups **2. Workout Prep** Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in. – into – 3 sets 30ft Sled Push (work up to weight) 1 Rope Climb (half way/1-2 pulls) Metcon Metcon (Time) 10 rounds 100’ Sled Push (2×45/1×45) (Or 100′ Lunge Walk) 2 Rope climbs (Or 12 Inverted Ring Rows)TARGET SCORE Target time: 15-17 minutes Time cap: 24 minutes STIMULUS and GOALS GRIND! Athletes are only going to be able to move so fast on this workout given the movements so just keep your head down and keep chugging along. MUSCULAR ENDURANCE! Be...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 30-sec bike (build in pace) 5 GHDs to parallel (focus on leg extension) 3 Front Squats (empty bar – build across) 3 Overhead Squats (empty bar – build across) **2. Workout Prep** Take 5-8 minutes to set up lanes and have athletes practice transitions on GHDs and Bike while working up to their workout weight for Overhead/Front Squats. Metcon Metcon (Time) Partner Throwdown Friday 40/32 Calorie Echo Bike 50 Front Squats (155/105) 40/32 Calorie Echo Bike 100 GHD Sit Ups or 100 V-Ups 40/32 Calorie Echo Bike 50 Overhead Squats (115/80) 40/32 Calorie Echo Bike Individual Option 20/16 Calorie Echo Bike 25 Front Squats (155/105) 20/16 Calorie Echo Bike 50 GHD or 50 V-Ups 20/16 Calorie Echo Bike 25 Overhead Squats (115/80) 20/16 Calorie Echo Bike *Sub 50/40 Cal Row...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Pressing Snatch Balance (My favorite) **2. Skill Work** Athletes will be working up in weight this week to a heavy snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions,...Read more