BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull 2. Strength Prep Athletes will spend 10-12 minutes building to a heavy single on snatch. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10 yd butt kickers 10 yd high knees -into- Banded 7’s 2. Workout Prep 1 set: 2 Strict Pull-ups 3 Push-ups 4 Air Squats Metcon Metcon (AMRAP – Rounds and Reps) 25:00 Partner AMRAP: 5 Strict Pull-ups 10 Push-ups 15 Air Squats -Switch rounds back and forth with your partner-TARGET SCORE Target number of rounds: 20+ rounds (total) Minimal number of rounds before scaling: 15 rounds (total) STIMULUS and GOALS Murph is happening at the end of May. In preparation for “Murph”, the following weeks...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Luke For Time 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (20/14 lb) 400 meter Run 45 Kettlebell Swings (53/35) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (155/105 lb) 400 meter RunScale barbell weight if wearing a vest to 135/95 Background: Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin. Accessory Work *IF time permits 3 Rounds :30 Bar Hang 10 DB Bent Over Rows (each side) 10...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Row 1:00 Ski 1:00 Bike -into- 3 sets 10 Dumbbell Z-Press (light) 10 Alternating V-Ups 10 Single Arm Kettlebell Windmills (each) 10 Walking Lunges + Torso Twist 3. Workout Prep 3 sets 100m Row (workout pace) 2-3 Strict Handstand Push-ups 10’ Kettlebell Walking Lunge (increase weight each set) Metcon Metcon (Time) 500m Row 20 Strict Handstand Push-ups 100’ Double Kettlebell Front Rack Lunge (2×53/35) 500m Row 100’ Double Kettlebell Front Rack Lunge (2×53/35) 20 Strict Handstand Push-ups 500m RowTARGET SCORE Target time: 13-15 minutes Time cap: 18 minutes STIMULUS and GOALS GRIND! We want athletes to have the mentality not to let up or stop moving till the workout is done! This is a “7 part” workout, and athletes can keep the intensity high on each “part” throughout! Muscular Endurance will play a big factor...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 30-second Single Unders 5 GHD’s to parallel 3 Sandbag Cleans (light/focus on transitions) 5 Worlds Greatest Stretch (each side) -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch Balance 2. Strength Prep After the warm-up, instruct athletes to work up to a lightweight that they will use for 2 reps every 60 seconds for 5 sets (5 minutes). The purpose is to build strength and confidence in the overhead position of the receiving part of a snatch. Athletes will take the bars from the rig, but they should step back far enough so that they won’t drop the bar into the rig if they miss the lift. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot get into...Read more