BLK LBL Fitness Club – FITNESS / PERFORMANCE Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereIf you don’t finish, note reps completed at the 15 minute cap. (Scale) For total time: 10 Dumbbell Front Squats (light) 20 Hanging Knee Raises 10 Dumbbell Thrusters (light) -rest 1:00- 10 Dumbbell Front Squats (light) 20 Ring Rows 10 Dumbbell Thrusters (light) -rest 1:00- 10 Dumbbell Front Squats...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Steamboat Springs (AMRAP – Rounds and Reps) Steamboat Springs (RX’d) Teams of 2 15:00 AMRAP Partner 1: Odd Rounds (1-3-5-7…) Partner 2: Even Rounds (2-4-6-8…) Power Snatch (135/95) 50ft Shuttle Run Target Round: Round of 9 Minimum Round before scaling: Round of 7Partner1 completes all of the Odd rounds and Partner2 completes all of the Even rounds. At go, Partner1 does 1 Power Snatch and 1 Shuttle Run. Then, Partner2 does 2 Power Snatches and 2 Shuttle Runs. Then Partner1 does 3 Power Snatches and 3 Shuttle Runs, Then Partner2 does 4 Power Snatches and 4 Shuttle Runs, etc., until 15 minutes is complete. Turkish Get Up Turkish Get-Ups 5 x 2 reps (each side) *Use a weight that is challenging but allows for good form throughout reps Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Back Pause Squat Build up to a Heavy Back Pause Squat (3-seconds) in 15:00 Telluride (5 Rounds for time) (RX’d) Every 3:00 (5 sets) 12/10 Calorie Air Bike 8 Back Squats (185/125) 50ft Walking Lunge * Bar can be taken from the rack. (Scale) Every 3:00 (5 sets) 8/7 Calorie Air Bike 8 Dumbbell Front Squats (light) 25ft Walking Lunge Target time each set: 1:40-1:55 Time cap each set: 2:30 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Scorpion Kicks (each side) 1 Minute Band Wrist Mobilization 2x 10 Down Dog Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Gymnastics: Ring Muscle-ups/Strict Pull-ups (Checkmark) Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: EMOM 10: Odd: 5-10 ring/bar kip swings Even: 3-10 ring dips (modified: box dips) Conditioning Option: Death by Ring Muscle Ups: [Time cap 8 minutes] Choose Strict or Kipping Minute 1: 1 Ring Muscle Up Minute 2: 2 Ring Muscle Ups Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings. Mammoth Lake (Time) (RX’d) 3 Rounds 30/24 Calorie Row 25 Box Jump Overs (20’’) 20 Handstand Push Ups (Scale) 3 Rounds 20/16 Calorie Row 15 Box Step Ups (20’’) 10 Dumbbell Push Press (light) Target time: 12-14:00 Time cap: 18:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Clean Grip Deadlift Build up to a Heavy Clean Grip Deadlift in 15:00 Workout Big Bear (Time) (RX’d) 15-10-5 Dumbbell Burpee Deadlift (50s/35s) 30-20-10 Toes to Bar (Scale) 15-10-5 Up Downs Dumbbell Deadlift (light) Hanging Knee Raises Target time: 6-8:00 Time cap: 10:00 Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 4x 5 Quad Foam Rolling (each leg) 2x 30 Seconds Foam Roller Hip Internal Rotations 1 Minute Supine Twists (each side) Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes. Quad Foam Rolling Foam Roller Hip Internal Rotations Supine Twist Fitness Metcon (AMRAP – Rounds...Read more