BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation Banded 7s Shoulder Warm Up -into- Mayhem Hip Halo Warm Up 2. Movement Prep/Activation and Increasing Heart Rate 2-3 Minute Bike or Row (easy to mod) -into- 3-4 Rounds 10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups 30 Single Unders 6-10 Thrusters (empty bar) 0:40 Echo Bike (Fast) 3. Workout Prep 1 Set (at workout pace): 3 Pull Up 3 Thruster (at first workout weight) 2 Chest to Bar Pull Up 2 Thruster (at second workout weight) 1 Bar Muscle Up 1 Thruster (at third workout weight) Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hinshaw Warm up[ (10 minutes Max) – into – 2 sets 30-sec run 5 wall balls (focus on breathing/arm cycling) 5 Scap Pullups 5 Body Row on Racked Bar 5 Alt. V-ups (each side) **2. Workout Prep** 1 set 50m Run 5 Pull ups 5 Wall balls 5 Toes to Bar Metcon Metcon (Time) 5 Rounds 200m Run 10 Pullups 20 Wallballs (20/14) 10 Toes to barTARGET SCORE Target time: 15-17 minutes Time cap: 22 minutes STIMULUS and GOALS Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds. Open Athletes: Play it smart and...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 30-sec row (easy pace) 10 Floor DB Press (lightweight) 10 Heel Toe Rocks 10 Plate Toe Touch (each side) 30-sec Jump Rope **2. Workout Prep** 2 sets 5/4 Calorie Row 4 Dumbbell Bench Press (add weight) 10 Double Unders Metcon Metcon (Time) 27-21-15-9 Calorie Row Dumbbell Bench (50s/35s) 54-42-30-18 Double Unders * Women’s calories: 22-16-12-8TARGET SCORE Target time: 10-12 minutes Time cap: 15 minutes STIMULUS and GOALS Stimulus is moderate pacing across rounds while planning strategic sets for the bench to avoid burnout. This will be a good push, pull combo that will give your athletes a good chest pump. Accessory Work MG Hollow Slider Workout On a running clock: Begin EACH minute with 10 jumping air squats [Hip must be open every jump]. Then complete maximum amount of Hollow Plank Sliders UNTIL...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8-10 minutes) 5 Jumping Air Squats 5 Alt. V-ups (each side) 1 single pull rope climb OR 1 zombie climb – into – Rope Climb Practice (5-10 minutes) *2. Workout Prep** 1 set 5 Air Squats 5 Sit Ups 1 Rope Climb (half way) Metcon Metcon (Time) 50-40-30-20-10 Air Squats Sit-Ups 5-4-3-2-1 Rope Climbs *Sub 4 Strict Pull-Ups for 1 Rope ClimbTARGET SCORE Target time: 12-14 minutes Time cap: 18 minutes STIMULUS and GOALS Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller roundsRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming – We are currently on a 2-week break and will hop back on the tracks with a Brand New Strength cycle beginning Monday, March 21. This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Shoulder Warmup -into- 3 sets (8-10 minutes) 30-sec Echo Bike 6 Alt. Hang Dumbbell Snatches 6 Alt. Hang Dumbbell Clean and Jerks 10-sec Handstand Hold 3 Inch Worms **2. Workout Prep** 1 set (Workout Pace) 4 Alt. Hang Dumbbell Snatches 5/4 Calorie Bike 4 Alt. Hang Dumbbell Clean...Read more