BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Jump Rope -into- 4 sets: (each machine) Tabata 20 seconds/10 seconds off Echo Bike Ski Erg (OR Row) * Steadily increase the pace to around 80% of the intended workout effort * 2. Workout Prep Set up machines into lanes and have athletes perform 5 calories on each at workout pace. Metcon Individual Option Metcon (8 Rounds for reps) Every 3:00 (8 sets) 12/10 Calorie Echo Bike -rest 45-seconds- 15/12 Calorie Ski Erg (Or 15/12 Calorie Row) -rest remainder of 3 minutes-TARGET SCORE Target time each set: 45 seconds Time cap each set: 60 seconds STIMULUS and GOALS The stimulus is a moderate-high effort on both machines, focusing on maintaining the pace across all sets. Athletes should not begin at a pace that they will fall off of in later rounds. In order to keep...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- Crossover Symmetry Warm-up or Banded 7’s 2. Workout Prep 1 set: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats 100m Run Metcon Metcon (5 Rounds for time) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- *Optional: perform with weight vest (20/14)TARGET SCORE Target time each set: 4-4:30 Time cap each set: 5 minutes STIMULUS and GOALS Murph is happening at the end of May. In preparation,...Read more

BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Ski 1:00 Bike 1:00 Row – rest 15 seconds between – -into- 3 rounds 5 Alternating Dumbbell Bench Press (build across rounds) 10ft Sled Push build across rounds) 2. Workout Prep 1 set: 5 Dumbbell Bench Press (at workout weight) 10ft Sled Push (at workout weight) Metcon Metcon (Time) 10 rounds 10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95) 50ft Sled Push (3×45/2×45) (OR 15 Jumping Air Squats OR 50ft bodyweight lunge)TARGET SCORE Target time: 12-14 minutes Time cap: 16 minutes STIMULUS and GOALS The stimulus for this one is moderate pacing throughout rounds. Athletes should stay with a pace that is repeatable across all 10 rounds. They should be mindful of dumbbell and sled weight to allow continuous movement while only looking to rest between movements. If you are substituting a...Read more

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