BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 on Each Machine (moderate pace) (Ski, Bike, Row) – into – 3 sets 10 Sit-Ups 25m Empty Sled Push 8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight) **2. Workout Prep** with Partner 30 Second Ski (Sametime) 10 Synchro Alternating V-Ups 30 Second Bike (Sametime) 10m Sled Push ( at workout weight/ each) 30 second Row (Sametime) 6 Synchro Alternating Hang Dumbbell Clean and Jerk (at workout weight) Metcon Metcon (3 Rounds for reps) Partner Workout 3 Rounds (go through each workout below, then repeat 2 more rounds of each as they are laid out) AMRAP 3 Minutes 500m/400m Ski (OR 28/22 Cal Bike) Max Synchro Alternating V-Ups (OR T2B) -rest 90 seconds- AMRAP 3 Minutes 500m/400m Run Max Distance Sled Push (3x45s/2x45s) (OR Max Synchro Box Jump Overs (24/20)) -rest 90 seconds- AMRAP 3...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs -into- Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridge 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 3 sets 3 Dumbbell Front Squats (Light/practice transition) 3 Up Downs + Jump Over Bar 3 Muscle Cleans (Empty Bar) 3 Hang Power Cleans (Empty Bar) 3 High Hang Squat Cleans (Empty Bar) **2. Strength Prep** Use moderate-heavy weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2-minute Machine – into – 3 sets 10 Box Step Ups (total) 10 Ring Rows 10 Kip Swings 10 Wall Ball Push Press (no throw) **2. Workout Prep** With Partner 3 sets 4 Dumbbell Walking Lunge (together) 4 Pull-Ups (each) 4 Wall Ball Push Press (throw/each) * focus on relaxing the arms on each throw * Metcon Metcon (Time) Teams of 2 3 rounds 100ft Single Dumbbell Walking Lunge (50/35)(each at the same time/not synchro) 50 Pull-Ups (Split) 100 Wall Ball Push Press (20/14) 10/9ft) (Split) Individual Version 3 rounds 100ft Single Dumbbell Walking Lunge (50/35) 25 Pull-Ups 50 Wall Ball Push Press (20/14)TARGET SCORE Target time: 18-20 minutes Time cap: 24 minutes STIMULUS and GOALS Stimulus is moderate to moderate-high intensity. Muscle fatigue from Pull-ups/Wall Ball Push Press will become more complex as rounds progress,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Tabata Echo Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch **2. Strength Prep** Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs -into- 6 min AMRAP 30 sec Row (easy pace) 5 Alt. V-ups (each side) 5 Knees to Elbows 10-sec Handstand Hold 5 Bench Press (Build across sets) **2. Strength Prep** Today strength will be before the workout, due to increase in weight. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter. **3. Workout Prep** 1 set 100m Row 5 Toes to bar 5 Handstand Push Ups 100m...Read more