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

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (6-8 minutes) 30-sec easy row 5 Stepback lunges (each side) 3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive) **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) 10 rounds: 250/200m Row 50ft walking lunge 3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)TARGET SCORE Target time: 20-22 minutes Time cap: 25 minutes STIMULUS and GOALS Stimulus is moderate effort across entirety of workout. Athletes should find a comfortable pace and settle in for all 10 rounds. Give athletes the goal of trying to complete a round every 2-2:15 pace to finish within the target time. Not a lot of thinking in this workout, just move and...Read more