BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg / Row / Bike 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20 sec Ski (workout pace) 5 GHD’s 5 Wall Balls Metcon FREEDOM (RX) Metcon (Time) For time: 20/16 Calorie Ski Erg (OR Row) 20 GHD Sit-ups (Or 20 V-ups) 10-20-30-40-50 Wall Balls (20/14)TARGET SCORE Target time each set: 18-20 minutes Time cap each set: 25 minutes STIMULUS and GOALS Stimulus is moderate intensity across the workout with consideration on pacing as wall balls increase in volume each round. Ski erg calories and GHD’s stay the same each round, but wall ball reps increase by 10 reps. This is a version of the Syndicate games workout “Sking with Karen.” Long grinder,...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- 3 sets: 30 sec Ski Erg / Row / Bike 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) 2. Strength Prep Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes...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- 3 sets: 30 sec Echo Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will be working back and forth between front squats and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups. Those who cannot perform weighted should perform a...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (5 Rounds for time) Teams of 2 5 rounds (each/1:1) 20/16 Cal Echo Bike 250/200m Ski 3 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 2 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 1 Sandbag Squats (150/100) *Partner 1 will complete an entire round, followed by partner two.Focus the stimulus is moderate pacing across all rounds. Machines at the beginning of each round will put athletes in a fatigue deficit for sandbag squats so a heavy emphasis on purposeful breathing on machines will set up athletes for a strong effort on sandbag work. If you do not have access to a sandbag, sub in a 185/135 barbell front squat and barbell front rack carry. Goal should be to complete squats and carry unbroken from start to finish Individual version: Rest 1:1 on rounds. *Scaled Option 5 rounds (each/1:1) 15/12 Cal Echo...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout Prep 5/4 Calorie Row 5 Dumbbell Bench Press 5/4 Calorie Row Metcon Metcon (8 Rounds for time) Every 4:00 (8 sets) 15/12 Calorie Row 10 Dumbbell Bench Press (50s/35s) 15/12 Calorie RowTARGET SCORE Target time each set: 1:45-2:15 Time cap each set: 3 minutes STIMULUS and GOALS The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 8 sets. They should be mindful of dumbbell weight to allow continuous movement while only looking to rest between movements. Accessory Work For Quality: 4 Rounds 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 7 Around the Worlds (each direction) 7 Plank Walk Steps (each...Read more