BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 Banded Lateral Side Steps 10 Monster Steps Forward and Backwards 10 Glute Bridges 10 Glute Bridge Left Leg 10 Glute Bridge Right Leg -into- 3 sets 5 Back Squats (empty bar- build across sets) 5 Stepback Lunges (each side) 5 Ring Rows 5 Pushups 3 Box Step-ups (each side) **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 the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up. **3. Workout Prep** 1 set 10′ Dumbbell Front Rack Walking Lunge 2 Strict Pull Ups 2 Box Jumps 2 Strict Handstand...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 1600m Run 63 KB Swings 53/35 36 T2B 1200m Run 42 KB Swings 24 T2B 800m Run 21 KB Swings 12 T2B Wear 20/14# Vest.Time Cap: 40 minutesRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) – into – 3 sets 4 Strict Pull Ups 4 Muscle Cleans + Shoulder Press (empty bar) 4 Hang Power Cleans + Push Press (empty bar) 4 Clean and Jerks (empty bar) **2. Workout Prep** with Partner 3 sets (building in weight) 1 Rope Climb (Half Way) 5/4 Calorie Row (Workout Pace) 2 Clean and Jerks (Touch and Go) Metcon Metcon (Time) Teams of 2 20 Rope Climbs (split as desired) 100/80 Cal Row (Split) 60 Clean and Jerks (135/95) (split as desired) Individual option: 10 Rope Climbs 40/32 Calorie Row 30 Clean and Jerks (135/95)Target time: 14-16 minutes Time cap: 20 minutes Scaling options If not efficient at rope climbs: *40 Burpee Pull Ups (Split) *20 Burpee Pull Ups (Individual Option)Read more

BLK LBL Fitness Club – CrossFit® Warm-up 50′ Banded Side Steps 50′ Monster Walks 10 Banded Glute Bridges 10 Banded Single Leg Glute Bridge Right 10 Band Single Leg Glute Brdge Left -into- 3 sets (10:00 cap) 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk **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. **3. Workout Prep** (Perform right before workout) 1 set 10′ Dumbbell Overhead Walking Lunge (L and R) 4 Alternating Single Dumbbell Step Ups 2 Strict Handstand Push Ups 10′ Handstand Walk...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2 4 Rounds 40 Synchro Air Squats 20 V-Ups (Partner holds a plank on elbows) 40 Pull-Ups (split as desired) Individual Option: 4 Rounds 40 Air Squats 20 V-Ups 20 Pull-UpsTARGET SCORE Target time: 16-18 minutes Time cap: 22 minutes RX+ Sub 20 GHD for 20 V-Ups Skill Pistol Progression/Practice! Have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, then work through a few sets and practice getting their balancing down. Progression Options: -Banded pistols on rig -Ring supported Pistols -Pistol squat to box or bench 15:00 to practiceRead more