BLK LBL Fitness Club – CROSSFIT PERFORMANCE Bench Press (5X3) 3 Tempo Bench Press x 5 sets @7/10 RPE *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Box Jumps (5X3) Box Jump: 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 25’-50’-75’-100’-125’-150’…. Dumbbell Front Rack Walking Lunge (50s/35s) 5-10-15-20-25 …. Calorie Ski / Row / Bike (Women’s Calories: 4-8-12-16-20…)TARGET SCORE Target round: Round of 100’ lunge Minimum round before scaling: 75’ lunge FITNESS Metcon (AMRAP – Reps) 35:00 EMOM 7 Sets: :40 Push Ups – Rest :20 – :40 Jumping Air Squats – Rest :20 – :40 Slamball – Rest :20 – :40 Slamball Step Back Lunges – Rest :20 – :40 Plank – Rest :20 –Read more

BLK LBL Fitness Club – CROSSFIT PERFORMANCE “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 45:00 FITNESS Metcon (Time) 800m Run then… 3 Rounds: 30 Burpees 4 Power Cleans 75/55 6 Front Squats 75/55 then… 800m Run Time Cap 45:00Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Walking Lunge 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft DB Front Rack Walking Lunge (increase weight) 3 Handstand Push-ups Metcon FREEDOM (RX) Metcon (3 Rounds for time) 3 sets 21-15-9 Handstand Push Ups 50ft Dumbbell Front Rack Walking Lunge (50s/35s) after each set of Handstand Push-ups* -rest 1:1 between sets- *SUB DB PUSH PRESS IF NEEDED (50s/35s)# TARGET SCORE * Target time each set: 3 – 3:30 * Time cap each set: 4 minutes # STIMULUS and GOALS * The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 3 sets. They should be mindful of increasing shoulder fatigue with the volume of handstand push-ups. Push...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 DB Single Arm Squat Snatch Right Arm + 4 DB Single Arm Squat Snatch Left Arm + 3 DB Single Arm Step Ups Right Arm + 3 DB Single Arm Step Ups left arm 5 Heel Elevated Snatch Pressing Snatch Balance + 3 Tall Snatches (2″,4″,full squat) + 3 Heaving Snatch Balance (use empty barbell) *The DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set. Weightlifting Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle Snatch Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Tempo...Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 6:00 AMRAP :30 Echo Bike (Increasing pace throughout) 10 Up Downs 10 Scap Pulls 10 Ring Rows 2. Workout Prep 1 Set: 5 Cal Echo Bike 2 Clean & Jerk 1 Muscle Up (OR 1 Burpee Chest t0 Bar) Metcon FREEDOM (RX) Metcon (Time) 5 Rounds 21/16 Calorie Echo Bike 7 Clean and Jerks (135/95) 3 Muscle Ups (Or 3 Burpee Chest to Bar)Target Time: 15:00 – 18:00 Time Cap: 25:00 Metcon LIBERTY Metcon (Time) 5 Rounds 21/16 Cal Echo Bike 7 DB Clean and Jerks (50s/35s) (OR 35s/20s) 3 Burpee Pull-Ups ACCESSORY WORK For Quality: 3 Sets: 20 PVC Abmat Situps 8 Barbell Rollouts 150ft Isolateral DB Farmers Carry (Right) 150ft Isolateral DB Farmers Carry (Left)Read more