BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Banded 7’s Warm Up -into- 3 sets: 30 sec Bike 10 Alternating V-ups 5 Knees to elbows 5 Tempo Bench Press (empty bar – focus on bar path) 2. Strength Prep Athletes will be working back and forth between tempo bench press and high box jumps. Tempo for bench press is a 3 sec negative and 1 second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6″ lower than their max rep height. 3. Workout Prep 2 sets: 5/4 Calorie Bike 4 Alternating Dumbbell Snatches Weightlifting Bench Press (5X3) 3 Tempo Bench Press x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap Pull-ups 10 Alternating Box Step-ups 2. Strength Prep Strength: Athletes will be working back and forth between tempo front squats and weighted pull-ups. Tempo for front squats is a 3 sec negative and 1 sec standing (contraction) portion. For weighted pull ups we will use 50% 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: 3 Pull-ups 3 Dumbbell Front Squats 4 Dumbbell Front Rack Walking Lunge Steps 3 Chest to Bar 3 Dumbbell Shoulder to Overhead -build in...Read more

BLK LBL Fitness Club – CrossFit® Metcon Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 1:00 Jump Rope -into- 3 sets: 10 Ring Rows 3 Inch Worms 1 Zombie Climb 2. Workout Prep 2 sets: 5/4 Calorie Ski 1 Rope Climb (1 pull) Metcon Metcon (4 Rounds for time) 4 sets: 25/20 Calorie Ski (OR Row) 3 Rope Climbs (Or 10 Burpee Pull-ups) 25/20 Calorie Ski (OR Row) -rest 1:1 between sets-TARGET SCORE Target time each set: 3:30- 4:30 Time cap each set: 5 minutes STIMULUS and GOALS This workout is going to be a grind! The grip will play a major factor as we progress, so make sure athletes get chalk and shake their forearms between movements. Sets are longer and should be approached with moderate intensity where athletes know they can have repeatable performances. Accessory Work 4 Rounds 10 Barbell Strict Press @ moderate weight...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP: 5 Scap Pullups 10 Plate Toe Taps (each side) 2 Box Jump Overs (practice transition over the box) 5 Thrusters (empty bar build across) 2. Workout Prep -With Partner- 1 set: 5 Chest to Bar (each) 4 Box Jumps (each) 3 Thrusters (each) Metcon Metcon (5 Rounds for time) Partner Throwdown Friday!! Every 5:00 (5 sets) 30 Chest to Bar 25 Box Jumps (30/24) 20 Thrusters (135/95) *Split all reps as needed Individual Option: Every 5:00 (5 sets) 20 Chest to Bar 15 Box Jumps (30/24) 10 Thrusters (135/95)TARGET SCORE Target time each set: 2:45-3:30 Time cap each set: 4 minutes STIMULUS and GOALS The pacing should be a SPRINT!! Athletes will work together on all sets, splitting reps as needed to maintain efficiency. The goal should be to...Read more