BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7’s – into – 3 sets 1:00 Echo Bike (easy-moderate) 3 Inch Worms 10 Alternating Box Step Ups 10 Dumbbell Goblet Squats **2. Workout Prep** 1 set With Partner (1:1) 1 Wall Walk (Each) 10m Front Rack Walking Lunge (each) 5/4 Calorie Echo Bike (each) 1 Wall Walk (each) 5 Dumbbell Front Squats (each) Metcon Metcon (Time) Teams of 2 10 Wall Walks 6x50ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) (3 each) 10 Wall Walks 80/65 Calorie Echo Bike 10 Wall Walks 100 Double Dumbbell Squats (50’s/35’s) 10 Wall Walks * Entire section of 50ft must be completed before switching with partner * Individual Option 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 32/24 Calorie Echo Bike 4 Wall Walks 40 Double Dumbbell Squats (50’s/35’s)...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 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 (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Low Ring Muscle Up Transitions **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 Prep**...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warm-Up 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- 8 min AMRAP 30 sec row (easy pace) 10 yd sled push (empty – build across) 10 yd sled pull (empty – build across) 5 Double Dumbbell Strict Press (light weight) * If sleds are unavailable perform either a light shuttle run or 10 Alternating Box Step Ups **2. Workout Prep** Both Partners complete 5/4 cal row 10 yd Sled Push (moderate weight) 10 yd Sled Pull (moderate weight) 5 Double Dumbbell Shoulder to Overhead (light) Metcon Metcon (Time) Teams of 2 4 sets (each) 20/15 cal row 15 yd Sled Push (3-45’s/2-45’s) 15 yd Sled Pull (3-45’s/2-45’s) 15 Double Dumbbell Shoulder...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1 Hour (Everything Included) **1. Movement Prep/Activation and Increasing Heart Rate** Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch **2. Strength Prep** Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down....Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 6 min AMRAP 30 sec Echo Bike 10 Plate Toe Touches (each side) 3 Up downs to seal pose 3 Box Get-overs (Practice Transition over box) **2. Workout Prep** 1 set 2 Burpee Box Get Overs 15 Second Bike (workout pace) (each) **3. Strength Prep** Today we are performing the strength after the workout. 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. There is a 2.5% decrease from last week’s 70% reps but increase in total volume. Metcon Metcon (10 Rounds for time) 10 Rounds 4 Burpee Box Get Overs (30/24) 12/10 Calories Echo Bike – 90-sec rest between rounds...Read more