BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7’s -into- Hip Halo Warmup -into- 3 sets 5 GHD’s to Parallel or V-Ups 5 Back Squats + 5 Good Mornings (empty bar) 5 Pike Push-Ups 5 Deadlifts (empty bar) **2. Strength Prep** Use a heavyweight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. Remember, we are going every 2 minutes so be sure athletes are ready to rock and roll. **3. Workout Prep** 1 set 5 GHD’s 5 Back Squats 3 Handstand Push-Ups Weightlifting Deadlift (5X2) 2 Deadlifts x 5...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks **2. Strength Prep** Athletes have a 10 min EMOM of 5 touch and go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Today’s weight should be 5-10lb TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). Starting feet wider than...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- 6 min AMRAP 5 Double Dumbbell Cleans (lightweight – focus on form/breathing) 5 Alt. V-ups (each side) 5 Knees to Elbows 5 Bench Press (build in weight/stay light) **2. Strength Prep** Athletes should be using a heavyweight for today’s strength. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter. **3. Workout Prep** 1-2-3 Dumbbell Cleans Toes to Bar Burpee Over Dumbbell * Practice smooth transition * Weightlifting Bench Press (5X2) 2 Bench Press x 5 sets @85% of 1RM * Complete a set on the 2 minutes * Metcon Metcon (AMRAP – Reps) 12:00 Amrap 3-6-9-12-15-18. ....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) 30-sec row/bike (easy pace) 30-sec single/double unders 3 World’s Greatest Stretch (each side) 3 Tempo Back Squats (Build in weight/stay light) **2. Strength Prep** Use a heavyweight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up. **3. Workout Prep** 1 set 5/4 Calorie Row/ Bike 5 Wall Balls (workout weight) 10 Double Unders Weightlifting Back Squat (5X2) 2 Back Squat x 5 sets @85% of 1RM * Complete a set on the 2 minutes * Metcon Metcon (4...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 20 Cal Row 10 DB Bench Press (50s/35s) 10 Ring Dips or (15 Bench Dips) 20 Cal Bike 10 Strict Pull Ups 10 DB Bent Over Rows 20 Cal Ski or (50 Double Unders) 5 Wall Walks 10 DB Push Press (50s/35s) 400m Run 10 GHD Situps (OR 15 AbMat Situps) 1:00 Plank *You can do this for quality or push the pace depending how you’re feeling. *Wear 20/14# VestRead more