BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 DB Single Arm Squat Snatch Right Arm + 4 DB Single Arm Squat Snatch Left Arm + 3 DB Single Arm Step Ups Right Arm + 3 DB Single Arm Step Ups left arm 5 Heel Elevated Snatch Pressing Snatch Balance + 3 Tall Snatches (2″,4″,full squat) + 3 Heaving Snatch Balance (use empty barbell) *The DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set. Weightlifting Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle Snatch Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Tempo...Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 6:00 AMRAP :30 Echo Bike (Increasing pace throughout) 10 Up Downs 10 Scap Pulls 10 Ring Rows 2. Workout Prep 1 Set: 5 Cal Echo Bike 2 Clean & Jerk 1 Muscle Up (OR 1 Burpee Chest t0 Bar) Metcon FREEDOM (RX) Metcon (Time) 5 Rounds 21/16 Calorie Echo Bike 7 Clean and Jerks (135/95) 3 Muscle Ups (Or 3 Burpee Chest to Bar)Target Time: 15:00 – 18:00 Time Cap: 25:00 Metcon LIBERTY Metcon (Time) 5 Rounds 21/16 Cal Echo Bike 7 DB Clean and Jerks (50s/35s) (OR 35s/20s) 3 Burpee Pull-Ups ACCESSORY WORK For Quality: 3 Sets: 20 PVC Abmat Situps 8 Barbell Rollouts 150ft Isolateral DB Farmers Carry (Right) 150ft Isolateral DB Farmers Carry (Left)Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front Squats Metcon FREEDOM (RX) Metcon (Time) Partner Throwdown Friday 1000/850m row (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 1000/850m row (split) Individual Option: 500/450m row 100 double unders 50 Dumbbell Front Squats (50s/35s) 100 double unders 500/450m rowTARGET SCORE Target time: 14-16 minutes Time cap: 20 minutes STIMULUS and GOALS The pacing should be a challenge for both athletes.! Partner style where will work together on the row, chipping away at double unders and pushing through heavy leg fatigue on the squats....Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Prep Athletes will be working back and forth between deadlifts and strict handstand push-ups. Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep. Athletes should engage the upper back/lats and drive the feet into the floor. Breathing out while lifting the bar and then taking in the air before going into the next rep with help with proper bracing. Athletes should keep their eyes on the horizon throughout the entirety of the rep. For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU,...Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg / Row / Bike 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20 sec Ski (workout pace) 5 GHD’s 5 Wall Balls Metcon FREEDOM (RX) Metcon (Time) For time: 20/16 Calorie Ski Erg (OR Row) 20 GHD Sit-ups (Or 20 V-ups) 10-20-30-40-50 Wall Balls (20/14)TARGET SCORE Target time each set: 18-20 minutes Time cap each set: 25 minutes STIMULUS and GOALS Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round. Ski erg calories and GHD’s stay the same each round, but wall ball reps increase by 10 reps. This is a version of the Syndicate games workout “Sking with Karen.” Long grinder,...Read more