BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 rounds (new round every 2 min) 8/7 Calorie Echo Bike or 10/8 Cal Row 5 Push-ups 4 Inchworms to seal pose 3 World’s greatest stretch (each side) **2. Strength Prep** Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. 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. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8 minutes Max) 5 GHD’s to parallel (focus on leg extension) 3 Thrusters + 3 Back Squats (empty bar – build across) 4 Updowns to Seal Pose + Box Jump **2. Strength Prep** Athletes will build to a heavy single-on-back squat over the course of 10 minutes. Demo the proper technique of bailing from a back squat by dropping the bar backward and hopping forward simultaneously. 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. Athletes need to focus on keeping their chest tall,...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 25/20 Cal Bike 15 Empty Barbell Front Rack Lunge (OR add light weight) 15 Slamballs (30/20) 25/20 Cal Row 15 Empty Barbell Curls (OR add light weight) 15 Empty Barbell Strict Press 25/20 Cal Ski 15 Push-ups 15 Air Squats 400m Run 15 Strict Pull-Ups (OR kipping pull-ups) 15 Hanging Knee Raises *Use same weight across all barbell movements. Limitation will be barbell curl weight. *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 sets (with a partner) 30 seconds on/30 seconds off Echo Bike (build up to workout pace) – into – 3 sets 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats – into – 5-minute Rope Climb Practice **2. Workout Prep** with Partner 20-second Bike (workout pace) 1 Rope Climb (each) or 3 Burpee Pull Ups 20-second Bike (workout pace) Metcon Metcon (Time) Teams of 2 160/125 Calorie Echo Bike 30/24 Rope Climbs 160/125 Calorie Echo Bike Individual Option: 45/34 Calorie Echo Bike 12/10 Rope Climbs 45/34 Calorie Echo BikeTARGET SCORE Target time: 26-30 minutes Time cap: 35 minutes STIMULUS and GOALS The stimulus for today’s workout is Moderate-High, to Moderate, back to Moderate-high intensity. Athletes will work 1:1 through this long grinder of a workout. Pacing on the bike should be somewhat aggressive with a good...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Banded 7s – perform 7 reps of each movement – into – 2. Mayhem Hip Halo Activation 3. 22.1 Movement Prep/Activation and Increasing Heart Rate 3-4 Rounds :30 Cardio 1 Halfway Up the wall Walk Walk (practice your technique for the workout) 5 Single Arm Dumbbell RDL (moderate) (each side) 5 Single Arm dumbbell Russian Swings (moderate) (each side) 5 Single Arm dumbbell Presses (moderate) (each side) 10 Box Jump (with step down) 4. 22.1 Workout Prep 1 Set (at workout pace): 1 Wall Walk 2 Dumbbell Snatches (at workout weight) 2 Box Jump-Overs (at workout height) Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games...Read more