BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP: 30 sec row (easy pace) 10 heel toe rocks 10 plate toe taps (each side) 5 Wall Balls (focus on breathing and arm cycling) 3 Box Jumps (increase in height across warmup) 2. Workout Prep 5/4 Calorie Row 5 Wall Balls (build in weight) 2 Box Jumps (build in height) Metcon Metcon (6 Rounds for time) 6 sets: 20/16 Calorie Row 15 Wall Ball (30/20) 10 Box Jumps (30/24) -rest 1:1 between sets-TARGET SCORE Target time each set: 2 minutes -2:30 Time cap each set: 3 minutes STIMULUS and GOALS The stimulus for todays workout is moderate-high intensity while managing leg fatigue. Goal should be to maintain or get slightly faster on each set. Feel that first set out with a 5-10% under their target pace and make sure...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar – 20 sec tempo rise) 8 Pike Push-ups 2. Strength Prep Athletes will perform dead stop deadlifts. This means that athletes will lower the bar to the floor and release/regain tension between each rep vs. the normal touch-and-go style for deadlifts. Athletes should focus on building tension in the lats/upper back and driving the feet through the floor with each reps to recruit leg drive. For strict handstand pushups, athletes will perform 50-60% of the reps they establish in the max rep set during test week. Modify this movement to kipping HSPU or strict dumbbell press. 3. Workout Prep 2 sets: 50m Run 2 Bar Facing Burpees 2 Power Cleans (build in weight) Weightlifting Deadlift (5X3) 3...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warmup -into- Hip Halo Warmup -into- 7 min AMRAP: 30-sec Machine 5 GHD’s to parallel 5 Overhead Squats (empty bar – build across) 10-sec handstand hold 3-inch worms 2. Workout Prep 3 sets: 5 GHD’s 1 Wall Walk (half way) 3 Overhead Squats (build in weight) Metcon Metcon (Time) For Time: 30 GHD Sit Ups (Or 30 V-Ups) 5 Wall Walks 30 Overhead Squats (95/65) 20 GHD Sit Ups (Or 20 V-Ups) 5 Wall Walks 20 Overhead Squats (115/80) 10 GHD Sit Ups (Or 10 V-Ups) 5 Wall Walks 10 Overhead Squats (135/95)TARGET SCORE Target time: 11-13 minutes Time cap: 16 minutes STIMULUS and GOALS The stimulus is moderate intensity across the workout. Their core stability will be taxed heavily by all 3 of these movements, and the wall walks and overhead squats will...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Banded 7’s Warm Up -into- 3 sets: 30 sec Bike 10 Alternating V-ups 5 Knees to elbows 5 Tempo Bench Press (empty bar – focus on bar path) 2. Strength Prep Athletes will be working back and forth between tempo bench press and high box jumps. Tempo for bench press is a 3 sec negative and 1 second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6″ lower than their max rep height. 3. Workout Prep 2 sets: 5/4 Calorie Bike 4 Alternating Dumbbell Snatches Weightlifting Bench Press (5X3) 3 Tempo Bench Press x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 5 1¼ Squats (empty bar) 5 Push Press (empty bar) 5 Scap Pull-ups 10 Alternating Box Step-ups 2. Strength Prep Strength: Athletes will be working back and forth between tempo front squats and weighted pull-ups. Tempo for front squats is a 3 sec negative and 1 sec standing (contraction) portion. For weighted pull ups we will use 50% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps. 3. Workout Prep 2 sets: 3 Pull-ups 3 Dumbbell Front Squats 4 Dumbbell Front Rack Walking Lunge Steps 3 Chest to Bar 3 Dumbbell Shoulder to Overhead -build in...Read more