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 Snatch with a barbell. The reps are Squats or power snatch (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 Snatch is complete, give athletes 5-7 minutes to transition and...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1 Round Through 10 yd walk on toes 10 yd walk to 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 50m Run (workout pace) 5 Pull-Ups 50m Run 5 Push-Ups 50m Run 10 Air Squats Metcon Metcon (3 Rounds for reps) 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat – 2 options – #1 at bodyweight #2 with 20lb/14lb Vest (advanced) *200m Run= 1 RepTARGET SCORE Target number of Round each...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 35min AMRAP 25 Cal Row 20 DB Suitcase Step Back Lunges (2X50/35) 15 Box Jumps (24″/20″) 10 Devil Presses (2X50/35) *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Hip Halo Warmup -into- 3 sets (10 minutes) 10 Kip Swings 5 Front Squats (empty bar) 5 Push Press (empty bar) 20 Single Unders **2. Workout Prep** 2 sets 4 Toes to Bar 4 Thrusters (empty bar) 10 Double Unders Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 20 Toes to bar 40 thrusters (45/35) 100 double undersTARGET SCORE Target Rounds: 3+ Minimum Rounds before Scaling: 2 STIMULUS and GOALS This is a moderate effort, aiming for 80% of your max pace for the entirety of the workout. Once you get to the 10-11 minute mark, push the pace if you have anything left in the tank! Accessory Work 4 Rounds 10 Barbell Strict Press @ 50-60% of 1rm or heavy single 10 Seated Arnold Press@ moderate weight 10...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar or PVC) 20 Second Bike moderate pace) 5 Split Stance Press 5 Back Squats 10 Alternating V-Ups **2. Skill Work** Athletes will be working up in weight this week to a heavy 2 snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead...Read more