BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Wall Balls 5 Kipping Knee Raises 5 Low Box Jumps 5 Sumo Deadlift High Pulls (empty bar) 5 Up Downs -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks 2. Strength Prep Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. 3. Workout Prep 1 set: 5/4 Calorie Row 5 Wall Balls 4 Box Jumps 3 Sumo Deadlift High Pull 2 Burpees 2 Shoulder to Overhead Weightlifting Split Jerk (1X1) –...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 3 Sandbag Deadlifts (light/focus on keeping the core tight) 5 Worlds Greatest Stretch (each side) -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch Balance 2. Strength Prep Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. 3. Workout Prep 2 sets: (with a partner) 10ft Front Rack Walking Lunge (Build in weight) 50ft Sandbag Carry (build in weight) – Perform 1:1...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 10-12 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a...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 10-12 minutes building to a heavy single on snatch. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on 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: 2 Strict Pull-ups 3 Push-ups 4 Air Squats Metcon Metcon (AMRAP – Rounds and Reps) 25:00 Partner AMRAP: 5 Strict Pull-ups 10 Push-ups 15 Air Squats -Switch rounds back and forth with your partner-TARGET SCORE Target number of rounds: 20+ rounds (total) Minimal number of rounds before scaling: 15 rounds (total) STIMULUS and GOALS Murph is happening at the end of May. In preparation for “Murph”, the following weeks...Read more