BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 3 Zombie Rope Climbs or 10 Ring Rows 3 Sandbag Cleans (light) + 50ft Sandbag Carry 5 Inch Worms **2. Workout Prep** Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in. – into – 3 sets 1 Rope Climb (halfway) 1 Sandbag Clean 10-yard Sandbag Carry (at workout weight) Metcon Metcon (8 Rounds for time) 2 sets: 10 Rope Climbs -rest until 3 minutes- 20 Sandbag Cleans (150/100) (Or 20 Power Cleans @185/125) -rest until 6 minutes- 20 Bar Muscle Ups (Or 20 Burpee Pull-Ups) -rest until 9 minutes- 100-yard sandbag carry (150/100) (Or Farmer Carry 2×100/2×70) -rest until 15 minutes- Have athletes get...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10 Alternating V-Ups 10 Jumping Air Squats 5 Up Downs **2. Skill Work** This week, athletes will be working up in weight to a heavy 1 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig but athletes should step back far enough so that bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- Tabata (4 sets each) Row (100-70m) Wall Ball Thruster (6-10 Reps) Ring Row (6-10 Reps) * 1 set = 20 seconds on/10 seonds rest * **2. Workout Prep** 2 sets: 5/4 Calorie Row 5 Wall Balls 5 Pull-Ups * 2nd set perform 3-5 Chest to Bar Metcon Metcon (5 Rounds for time) Teams of 2 5 sets each: 12/10 Calorie Row 10 Wall Balls (30/20) 10 Chest to Bar Pull Ups 10 Wall Balls (30/20) 12/10 Calorie Row -rest 1:1 between sets-TARGET SCORE Target time each set: 2:30-3:15 minutes Time cap each set: 3:30 STIMULUS and GOALS Stimulus is moderate to moderately high intensity throughout the 5 sets. Athletes are trying to establish a pace early on and see if they can hang on through 4 sets, to sell out on the...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (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 8-10 minutes completing 3 sets of 1 Clean with a barbell. The reps are performed in a squat or power clean (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes 5-7 minutes...Read more

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 8-10 minutes completing 3 sets of 1 Power Snatch with a barbell. The reps are caught above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach, go around and...Read more