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: 100m Run 4 Pull-ups 6 Push-ups 8 Air Squats Metcon Metcon (2 Rounds for time) 4 rounds: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats -rest 4 minutes- 8 rounds: 100m Run 5 Pull-ups 10 Push-ups 15 Air SquatsTARGET SCORE Target time each set: 14-16 minutes Time cap each set: 18 minutes STIMULUS and GOALS Murph is happening at the end of May. In preparation, the following weeks...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30min 25/20 Cal Bike 20 Alt DB Hang Snatches (50/35) 15 Burpee Box Jump Overs (24″/20″) 25/20 Cal Row 20 Alt DB Hang DB Clean & Jerks (50/35) 15 T2B (Or 20 V-Ups) *Wear 20/14# Vest Accessory Work 3-4 Rounds 15 Abmat Situps 20 Flutter Kicks (each side) 30 Sec Plank 100ft KB Front Racked Left/Overhead Carry Right 100ft KB Front Racked Right/Overhead Carry Left 30 sec plank 20 Flutter Kick (each side) 15 abmat situps *Rest 2:00 b/t setsRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 3 Zombie Rope Climbs or 10 Ring Rows 3 Sandbag Cleans (light) + 50ft Sandbag Carry 5 Inch Worms **2. Workout Prep** Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in. – into – 3 sets 1 Rope Climb (halfway) 1 Sandbag Clean 10-yard Sandbag Carry (at workout weight) Metcon Metcon (8 Rounds for time) 2 sets: 10 Rope Climbs -rest until 3 minutes- 20 Sandbag Cleans (150/100) (Or 20 Power Cleans @185/125) -rest until 6 minutes- 20 Bar Muscle Ups (Or 20 Burpee Pull-Ups) -rest until 9 minutes- 100-yard sandbag carry (150/100) (Or Farmer Carry 2×100/2×70) -rest until 15 minutes- Have athletes get...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10 Alternating V-Ups 10 Jumping Air Squats 5 Up Downs **2. Skill Work** This week, athletes will be working up in weight to a heavy 1 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig but athletes should step back far enough so that bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- Tabata (4 sets each) Row (100-70m) Wall Ball Thruster (6-10 Reps) Ring Row (6-10 Reps) * 1 set = 20 seconds on/10 seonds rest * **2. Workout Prep** 2 sets: 5/4 Calorie Row 5 Wall Balls 5 Pull-Ups * 2nd set perform 3-5 Chest to Bar Metcon Metcon (5 Rounds for time) Teams of 2 5 sets each: 12/10 Calorie Row 10 Wall Balls (30/20) 10 Chest to Bar Pull Ups 10 Wall Balls (30/20) 12/10 Calorie Row -rest 1:1 between sets-TARGET SCORE Target time each set: 2:30-3:15 minutes Time cap each set: 3:30 STIMULUS and GOALS Stimulus is moderate to moderately high intensity throughout the 5 sets. Athletes are trying to establish a pace early on and see if they can hang on through 4 sets, to sell out on the...Read more