BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow) -into- 3 sets 5 Strict Rope Pull Ups or 10 Ring Rows 5 Inchworms + Air Squat (3-second Hold) 10 Alternating V-Ups **2. Workout Prep** 3 sets (with partner) 10 Second Bike (workout pace) 1 Rope Climb Each (Set 1: 1 pull/Set 2: 2 Pulls/Set 3: Full Rope Climb) – Rest 30 seconds between sets – Metcon Metcon (5 Rounds for time) Teams of 2 5 set 12/10 Calorie Echo Bike (each partner performs this at the same time) (OR 15/12 Calorie Row) 8/6 Rope Climbs (split) (OR 20 Burpee Pull-Ups) 12/10 Calorie Echo Bike(each partner performs this at the same time) (OR 15/12 Calorie Row) -Rest 1:1 between sets- Individual Option: 5 sets 12/10 Calorie Echo Bike 4/3 Rope Climbs (OR 12 Burpee Pull-Ups) 12/10...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7’s -into- 3 sets 5 Synchro Knees to Elbows 5 Synchro Lunge Steps (each side) 5 Single Arm DB Strict Press (light weight -each side) 5 Single Arm Split Jerk (each – focus on footwork and recovery with the front foot) **2. Skill Work** After warm-up have athletes partner up and begin setting up for the Split Jerk. Redial in on their landing position while focusing on footwork and recovering the bar properly. Today’s strength work is not about going as heavy as possible, rather establishing sound and repeatable technique as they build to moderate weight. **3. Workout Prep** 1 set (with partner) 5 Synchro Toes to Bar 10m Overhead Walking Lunge (Left and Right arm) Weightlifting Split Jerk (1×1) 10-15 Minutes of Practice – Athletes that performed this last week...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 30 sec Row 10 Floor Plate Press 3 Sandbag Squats (light- focus on tall torso and stable core) **2. Workout Prep** 2 sets 100m Row (workout pace) 5 Push-Ups 2 Sandbag Squats (add weight for set two) Metcon Metcon (Time) 5 Rounds 300/250m Row 20 Pushups 6 Sandbag Squats (150/100) (OR Front Squats (185/125)TARGET SCORE Target time: 16-18 minutes Time cap: 22 minutes STIMULUS and GOALS Stimulus is moderate effort across all rounds. Athletes should be particularly mindful with push up effort due to this being the movement mostly likely to experience burnout on. Be careful early on not to jack the heart rate too high, or it won’t end well. Accessory Work 4 sets 10 Dumbbell Curls (each) 16 Landmine Twist 10 Landmine RDL (each) * If you don’t...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo warmup -into- 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- 3 sets 25m down and back 5 Deadbugs (each side) 5 deadlifts (build across) **2. Workout Prep** 1 set 50m Run 3 Deadlifts (at workout weight) 50m Run Metcon Metcon (AMRAP – Reps) 15 min AMRAP 3-6-9-12-15…. Deadlifts (225/155) 50m-100m-150m-200m-250m… RunTARGET SCORE SCORE = total reps. Every 50m = 1 rep Target number of Reps: 100+ reps Minimum number of reps before scaling: 75 reps STIMULUS and GOALS Stimulus on workout is purposeful effort on...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 3 Clean with a barbell. The reps are performed in singles as a squat 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 Clean is complete, give athletes...Read more