BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 6 min AMRAP 10 Heel Toe Rocks 30 sec single/double unders 3 Inch Worms 2 Sandbag Cleans to Waist Height (light weight – focus on transition) **2. Workout Prep** 2 sets 10 Double Unders 1 Wall Walk (half way)(set 2, full rep) 25ft Sandbag Carry Metcon Metcon (Distance) 10 Rounds 2 min AMRAP 40 Double Unders 3 Wall Walks Max Distance Sand Bag Carry (150/100) -Rest 1:00 min between rounds-TARGET SCORE Target Distance each set: 75ft + Minimum Distance before scaling: 50ft Stimulus is high intensity across rounds. Athletes should aim to complete Double Unders/Wall Walks within 1:00-1:15. If athletes are unable...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets (3:00 total) 30 second Row (moderate)/ 30 second Row (easy) – 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 the normal “jumping position” and...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 3 sets 2 Zombie Climbs or 5 Strict Pull Ups 4 Dumbbell Box Step-Ups (light weight) 4 Dumbbell Bench Press 4 Dumbbell Suitcase Deadlift (each side) **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 1 rope climb 2 Dumbbell Box Step Ups 2 Burpee Box Jump...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- Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 5 min AMRAP 30-sec Echo bike 3 Thrusters (empty bar – build across)(from the rig) 6 Kip Swings 9 Sit-Ups **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 coming out of the bottom of...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 4 Rounds 800m Run 20 Alt Hang DB Snatches 50/35 20 Burpee Pull-Ups 20 Alt Hang DB Cleans 50/35 *Wear Vest 20/14#Cap: 40min Accessory Work * If time permits Bicep Finisher 3X10 Alt DB Curls (10 each side) 3X10 Waiter DB Curls 3X10 Barbell CurlsRead more