BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Jump Rope (single unders or Bike) -into- 3 sets 50ft Double Dumbbell Overhead Carry (light) 30 Second Knee Plank 3 Inch Worms **2. Workout Prep** 2 sets 100m Run 1 Wall Walk 10 Double Unders – rest 30 seconds between sets – Metcon Metcon (4 Rounds for time) 4 sets (1 Set every 6 Minutes) 150m Run (OR 15/12 Calorie Row) 3 Wall Walks 50 Double Unders 3 Wall Walks 150m Run (OR 15/12 Calorie Row)TARGET SCORE Target time each set: 3-4 minutes Time cap each set: 5 minutes STIMULUS and GOALS Stimulus is moderately high pacing with the goal to start consistently and end on your fastest set time. Athletes should try to move faster than they think through this workout while aiming to keep work to rest ratio 1:1. Advanced athletes should try...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) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats **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 squat due to mobility restrictions, you should...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy) – into – 3 sets (8 minutes max) 10 Single Arm Russian kettlebell swings (each) 10 Air Squats + 2-second pause at the bottom 10 Alternating Box Step Ups 3 Inch Worms **2. Workout Prep** 2 sets 5/4 Calorie Bike (workout pace) 5 Kettlebell Swings 10ft Kettlebell Walking Lunge – rest 30 seconds between sets – Metcon Metcon (Time) 5 Rounds 16/12 Calorie Echo Bike (OR 20/15 Cal Row) 20 Kettlebell Swings (53/35) 50ft Kettlebell Walking Lunge (53/35)TARGET SCORE Target time: 18-20 minutes Time cap: 25 minutes STIMULUS and GOALS Stimulus is moderate pacing across all rounds. Athletes should establish a pace early on to stay near consistent with round times. At the beginning of each round, the bike will put athletes in a fatigue deficit for...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 2 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). 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 Power 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 2 Snatch with a barbell. The reps are performed in singles as a squat 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...Read more