BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 30 sec Row 10 Floor Plate Press 3 Sandbag Squats (light- focus on tall torso and stable core) **2. Workout Prep** 2 sets 100m Row (workout pace) 5 Push-Ups 2 Sandbag Squats (add weight for set two) Metcon Metcon (Time) 5 Rounds 300/250m Row 20 Pushups 6 Sandbag Squats (150/100) (OR Front Squats (185/125)TARGET SCORE Target time: 16-18 minutes Time cap: 22 minutes STIMULUS and GOALS Stimulus is moderate effort across all rounds. Athletes should be particularly mindful with push up effort due to this being the movement mostly likely to experience burnout on. Be careful early on not to jack the heart rate too high, or it won’t end well. Accessory Work 4 sets 10 Dumbbell Curls (each) 16 Landmine Twist 10 Landmine RDL (each) * If you don’t...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo warmup -into- 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- 3 sets 25m down and back 5 Deadbugs (each side) 5 deadlifts (build across) **2. Workout Prep** 1 set 50m Run 3 Deadlifts (at workout weight) 50m Run Metcon Metcon (AMRAP – Reps) 15 min AMRAP 3-6-9-12-15…. Deadlifts (225/155) 50m-100m-150m-200m-250m… RunTARGET SCORE SCORE = total reps. Every 50m = 1 rep Target number of Reps: 100+ reps Minimum number of reps before scaling: 75 reps STIMULUS and GOALS Stimulus on workout is purposeful effort on...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 3 Clean 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 Clean is complete, give athletes...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 3 Power Snatch with a barbell. The reps are performed in singles catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach,...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (3 Rounds for time) 3 Rounds 400m Run 10 Bench Press 135/95 10 Strict Pull-Ups -Rest 3:00- 3 Rounds 20/15 Cal Bike 10 Hang DB Cleans 50/35 10 DB Front Squats 50/35 -Rest 3:00- 1 Round 600m Run 15 Bench Press 15 Strict Pull-Ups 30 Cal Bike 15 Hang DB Cleans 15 DB Front SquatsCap: 12:00 each set *Score time for each set *Wear 20/14 VestRead more