BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 5 Back Squats (empty bar – build across) 3 Updowns to Seal Pose 5 Scap Pullups 3 Pullups **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 top of the rep and breathe when coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up. **3. Workout Prep** 3 sets 3 Deadlifts (build in weight) 2 Burpee Pull-Ups – use the time to adjust weight as rest – Weightlifting Back Squat (5X3) 3 Back Squat x 5 sets @80% of 1RM * Complete a set on the 2 minutes * Metcon Metcon...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 5 Rounds 30/25 Push Ups 40/35 Cal Bike 50ft OH DB Walking Lunge 50/35 60 Double Unders Wear a vest 20/14#Time Cap: 35:00 Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.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 – 3 sets 100m Run (easy) 10 Alternating V-Ups 5 Shoulder Press + 3 Push Press (empty Bar) **2. Workout Prep** 3 sets 100m Run (workout Pace) 3 GHD’s (Parallel) + 2 Full GHD’s 3 Shoulder to Overhead (build up in weight) – rest 30 seconds between sets – Metcon Metcon (Time) 400m Run (OR 500m Row) 35 GHD Sit Ups (OR 50 V-Ups) 10 Shoulder to Overhead (155/105) 400m Run (OR 500m Row) 28 GHD Sit Ups (OR 40 V-Ups) 10 Shoulder to Overhead (155/105) 400m Run (OR 500m Row) 21 GHD Sit Ups (OR 30 V-Ups) 10 Shoulder...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Junk Yard Dog (1 and 2) 10 Reps each – into – Burgener Warm Up (5 reps at each movement) Down and Up Elbows High and Outside Muscle Snatch Snatch Land Snatch Drop Hang Power Snatch – into – Burgener Skill Transfer (3 Reps at each movement) Snatch Grip Push Press Overhead Squat Heaving Snatch Balance Drop Snatch Snatch Balance **2. Strength Prep** Use moderate 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 top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. Remember, we are going on the minute so be sure athletes are ready to rock and roll. **3. Workout...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 6 min AMRAP 10 Heel Toe Rocks 30 sec single/double unders 3 Inch Worms 2 Sandbag Cleans to Waist Height (light weight – focus on transition) **2. Workout Prep** 2 sets 10 Double Unders 1 Wall Walk (half way)(set 2, full rep) 25ft Sandbag Carry Metcon Metcon (Distance) 10 Rounds 2 min AMRAP 40 Double Unders 3 Wall Walks Max Distance Sand Bag Carry (150/100) -Rest 1:00 min between rounds-TARGET SCORE Target Distance each set: 75ft + Minimum Distance before scaling: 50ft Stimulus is high intensity across rounds. Athletes should aim to complete Double Unders/Wall Walks within 1:00-1:15. If athletes are unable...Read more