BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 400m Run 75 D/U 10 Strict Chin-ups 25/20 Cal Row 10 Bench Press (135/95) 10 Ring Dips (OR 15 Bench Dips) 400m Run 150ft KB Farmer Carry (70s/53s) 10 Alt Step Back Lunges (each leg) (20 total reps) 25/20 Cal Bike 10 Strict T2B 1:00 Plank *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets: 1:00 Ski or 100m Runi (easy) 1:00 Row (easy) 5 Clean and Jerks (build in weight each set) **2. Workout Prep** 1 Set (at workout pace) 5 Calorie Ski or 100m Run (easy) 5 Calorie Row (easy) 2 Clean and Jerk (at workout weight) Metcon Metcon (6 Rounds for time) 6 sets Ski 25/20 Calories (OR 250m Run) Row 25/20 Calories -Rest 1:1 between sets- *Perform 6 Power Clean and Jerks (185/125) during rest Weight should be moderate and cycled in smooth singles (70%). Athletes will be exhausted when they get to the barbell, so the weight must be manageable without the risk of failure. Be sure athletes focus on a solid stance and get tight before the pull begins. If the Ergs take 3 minutes to complete, then that means athletes have 3...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Shoulder Warmup -into- Hip Halo Warmup -into- 3-4 Rounds 15/12 Calorie Row (Increasing pace each round) 10-15 Banded Good Mornings 10-15 Russian Kettlebell Swings (moderate weight) 5 Inchworms 3 Half Bottom Burpees, 3 Spiderman Lunge Stretch (each side) 3-5 Deadlifts (ascending weight) 4. Workout Prep 1 Set (at workout pace): 2 Deadlift (at workout weight) 2 Bar Facing Burpee Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click hereRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 6 min AMRAP 100m Run 5 Sandbag Squats or Barbell Front Squats (lightweight) 10-sec Sandbag Front Hold or Front Rack Hold **2. Strength Prep** Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. **3. Workout Prep** 3 sets 200m Run 2 Sandbag Squats or Barbell Squats (build in weight each...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** “Floor is lava” (5 minutes) – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch **2. Strength Prep** Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the...Read more