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 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 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...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming – Week 1 (Working to Heavy SIngles) – This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. – We want to keep the lifting sessions under 20 minutes. This includes “Strength Prep” and “Lifting session.” 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...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 40:00 EMOM Minute 1: 15/12 Cal Bike Minute 2: 20 Air Squats Minute 3: 20 KB Swings 53/35 Minute 4: 15/12 Cal Row Minute 5: 20 Push-ups Minute 6: 50ft Overhead KB Walking Lunge (53/35) (switch arms at 25ft) Minute 7: 20 KB Sumo Deadlift High Pulls (53/35) Minute 8: -Rest- *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice **2. Workout Prep** 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Metcon Metcon (3 Rounds for time) 3 sets 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run -rest 1:1 between sets- RX+ 150/100TARGET SCORE Target time: 3:30 – 4:30 Time cap: 5 minutes STIMULUS and GOALS Stimulus is moderate across all rounds. Like a lot of workouts when we perform multiple sets we don’t want athletes coming out hot (unless stated). Hamstrings are going to feel it here so be sure athletes get a good warm up. Goal is trying to stay consistent or get slightly faster on the sets...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 3:00 Machine (easy pace) – into- Burgener Warm-Up (Snatch) + Skill Transfer *Use empty bar or PVC Pipe **2. Workout Prep** 3 sets Set 1: 5 Ring Rows 1 Squat Snatch + 3 Overhead Squats (light) Set 2: 5 Jumping Pull-Ups 1 Squat Snatch + 2 Overhead Squats (little heavier) Set 3: 5 Pull-Ups 1 Squat Snatch + 1 Overhead Squats (Workout weight) Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.To learn more about Josh click hereTARGET SCORE Target time: 8-10 minutes Time cap: 14 minutes STIMULUS and GOALS The stimulus for this “OG” Hero workout is moderate intensity while keeping a mindful watch on the increasing shoulder fatigue. Arms stay overhead...Read more