BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 30-sec bike (build in pace) 5 GHDs to parallel (focus on leg extension) 3 Front Squats (empty bar – build across) 3 Overhead Squats (empty bar – build across) **2. Workout Prep** Take 5-8 minutes to set up lanes and have athletes practice transitions on GHDs and Bike while working up to their workout weight for Overhead/Front Squats. Metcon Metcon (Time) Partner Throwdown Friday 40/32 Calorie Echo Bike 50 Front Squats (155/105) 40/32 Calorie Echo Bike 100 GHD Sit Ups or 100 V-Ups 40/32 Calorie Echo Bike 50 Overhead Squats (115/80) 40/32 Calorie Echo Bike Individual Option 20/16 Calorie Echo Bike 25 Front Squats (155/105) 20/16 Calorie Echo Bike 50 GHD or 50 V-Ups 20/16 Calorie Echo Bike 25 Overhead Squats (115/80) 20/16 Calorie Echo Bike *Sub 50/40 Cal Row...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Pressing Snatch Balance (My favorite) **2. Skill Work** Athletes will be working up in weight this week to a heavy snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions,...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 1 Power Clean with a barbell. Rest should be 60-90 between sets as a Power (catching above parallel). 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 Power Clean is complete, give athletes 5-7 minutes...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 1 Snatch with a barbell. The reps are Squats 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 Snatch is complete, give athletes 5-7 minutes to transition and...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 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- Banded 7’s **2. Workout Prep** 1 set 50m Run (workout pace) 5 Pull-Ups 50m Run 5 Push-Ups 50m Run 10 Air Squats Metcon Metcon (3 Rounds for reps) 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat – 2 options – #1 at bodyweight #2 with 20lb/14lb Vest (advanced) *200m Run= 1 RepTARGET SCORE Target number of Round each...Read more