BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 3 sets: 30-second Echo Bike 5 1¼ Squats (empty bar) 5 hang Power Cleans 10 Alternating V-Ups 2. Strength Prep Athletes will have pause front squats today. The weight selected should be 70% of 1rm and athletes should pause for 2 seconds at the bottom of each squat. Athletes should maintain tension at the bottom of the squat and ensure that they breathe out through pursed lips when standing (and not holding their breath). For weighted pull-ups, we will use 65% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps. 3. Workout Prep 2 sets: 5/4 Calorie Echo Bike...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP For Rounds AND Distance: P1: 200m Run 10 Dumbbell Box Step Ups (50s/35s)(24/20) 6 Devils Press (50s/35s) P2: Accumulating max distance on bike *Partners switch each round *Do not reset the bike when switching *Run consists of 4 reps (50m = 1 rep)Focus Ideal stimulus for this workout is to find a balance between moderate pacing on rounds and moderate pacing on bike erg. Teams will have two scores for this workout: the number of rounds completed by the team and the total distance accumulate on the bike by the team. Faster pace on the rounds will decrease the possible effort on the bike erg and faster pace on the bike will result in lower ability to complete rounds on run/step ups/devils press. Add bike erg distance to comment. Accessory Work Derek Weida AB...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 3:00 Machine -into- 3 sets 30-second Single Under 10 Kipping Knee Raises 5 Muscle Cleans + Shoulder Press (empty bar) 100m Run 2. Workout Prep 3 sets: (with partner) 10 Double Unders (each) 5 Toes to Bar (each) 2 Clean and Jerks (each – build in weight across sets) 50m Run (together) Metcon Eva Strong (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the same time) 5- Month 24- Day 19- Students who lost their lives 2- Teachers who lost their lives“Eva Strong” Memorial Workout Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate. The last WOD Eva ever...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP: 30 sec row (easy pace) 10 heel toe rocks 10 plate toe taps (each side) 5 Wall Balls (focus on breathing and arm cycling) 3 Box Jumps (increase in height across warmup) 2. Workout Prep 5/4 Calorie Row 5 Wall Balls (build in weight) 2 Box Jumps (build in height) Metcon Metcon (6 Rounds for time) 6 sets: 20/16 Calorie Row 15 Wall Ball (30/20) 10 Box Jumps (30/24) -rest 1:1 between sets-TARGET SCORE Target time each set: 2 minutes -2:30 Time cap each set: 3 minutes STIMULUS and GOALS The stimulus for todays workout is moderate-high intensity while managing leg fatigue. Goal should be to maintain or get slightly faster on each set. Feel that first set out with a 5-10% under their target pace and make sure...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar – 20 sec tempo rise) 8 Pike Push-ups 2. Strength Prep Athletes will perform dead stop deadlifts. This means that athletes will lower the bar to the floor and release/regain tension between each rep vs. the normal touch-and-go style for deadlifts. Athletes should focus on building tension in the lats/upper back and driving the feet through the floor with each reps to recruit leg drive. For strict handstand pushups, athletes will perform 50-60% of the reps they establish in the max rep set during test week. Modify this movement to kipping HSPU or strict dumbbell press. 3. Workout Prep 2 sets: 50m Run 2 Bar Facing Burpees 2 Power Cleans (build in weight) Weightlifting Deadlift (5X3) 3...Read more