BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs -into- 6 min AMRAP 30 sec Row (easy pace) 5 Alt. V-ups (each side) 5 Knees to Elbows 10-sec Handstand Hold 5 Bench Press (Build across sets) **2. Strength Prep** Today strength will be before the workout, due to increase in weight. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter. **3. Workout Prep** 1 set 100m Row 5 Toes to bar 5 Handstand Push Ups 100m...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 5 Back Squats (empty bar – build across) 3 Updowns to Seal Pose 5 Scap Pullups 3 Pullups **2. Strength Prep** Use moderate-heavy weight 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** 3 sets 3 Deadlifts (build in weight) 2 Burpee Pull-Ups – use the time to adjust weight as rest – Weightlifting Back Squat (5X3) 3 Back Squat x 5 sets @80% of 1RM * Complete a set on the 2 minutes * Metcon Metcon...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 5 Rounds 30/25 Push Ups 40/35 Cal Bike 50ft OH DB Walking Lunge 50/35 60 Double Unders Wear a vest 20/14#Time Cap: 35:00 Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs – into – 3 sets 100m Run (easy) 10 Alternating V-Ups 5 Shoulder Press + 3 Push Press (empty Bar) **2. Workout Prep** 3 sets 100m Run (workout Pace) 3 GHD’s (Parallel) + 2 Full GHD’s 3 Shoulder to Overhead (build up in weight) – rest 30 seconds between sets – Metcon Metcon (Time) 400m Run (OR 500m Row) 35 GHD Sit Ups (OR 50 V-Ups) 10 Shoulder to Overhead (155/105) 400m Run (OR 500m Row) 28 GHD Sit Ups (OR 40 V-Ups) 10 Shoulder to Overhead (155/105) 400m Run (OR 500m Row) 21 GHD Sit Ups (OR 30 V-Ups) 10 Shoulder...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Junk Yard Dog (1 and 2) 10 Reps each – into – Burgener Warm Up (5 reps at each movement) Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Hang Power Snatch – into – Burgener Skill Transfer (3 Reps at each movement) Snatch Grip Push Press Overhead Squat Heaving Snatch Balance Drop Snatch Snatch Balance **2. Strength Prep** Use moderate weight 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 on the minute so be sure athletes are ready to rock and roll. **3. Workout...Read more