BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull **2. Strength Prep** Athletes will spend 8-10 minutes completing 3 sets of 3 Clean with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull **2. Strength Prep** Athletes will spend 8-10 minutes completing 3 sets of 3 Power Snatch with a barbell. The reps are performed in singles catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach,...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (3 Rounds for time) 3 Rounds 400m Run 10 Bench Press 135/95 10 Strict Pull-Ups -Rest 3:00- 3 Rounds 20/15 Cal Bike 10 Hang DB Cleans 50/35 10 DB Front Squats 50/35 -Rest 3:00- 1 Round 600m Run 15 Bench Press 15 Strict Pull-Ups 30 Cal Bike 15 Hang DB Cleans 15 DB Front SquatsCap: 12:00 each set *Score time for each set *Wear 20/14 VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (10 minutes) 1 min machine of choice 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thrusters 20 Alternating V-Ups **2. Workout Prep** 2 sets 5/4 Calorie Row 5 Wall Balls (Focus on breathing and rolling the arms out) Metcon Metcon (2 Rounds for time) 6 rounds 25/20 Calorie Row 25 Wall Balls (20/14) Rest 5:00 6 sets (1:1) 25/20 Calorie Row -Rest 1:1 after each-TARGET SCORE Target time: Workout 1: 14-15 minutes Workout 2: 1-1:20 (to complete the row) Time cap: Workout 1: 16 minutes Workout 2: 1:30 (to complete the row) STIMULUS and GOALS Stimulus is moderate to moderate-fast pacing across rounds and sets. Athletes will start with a straight-through cardio kick to keep a steady pace (don’t come out hot), after the rest...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- Hip Halo Warmup -into- 8 min AMRAP 10-sec handstand hold 3-inch worms 5 alt. V-ups (each side) 5 Knees to Elbows 3 Sandbag Cleans (light and focus on form) **2. Skill Work** 2 sets 10 PVC Pass Throughs 10 PVC Shoulder Press 10 PVC Overhead Squats -into- Athletes will be spending time working on snatch grip push press (back rack) + snatch balance. The purpose of the strength is to build strength and confidence in the overhead position of the 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...Read more