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- 3 sets 2 Zombie Climbs or 5 Strict Pull Ups 4 Dumbbell Box Step-Ups (light weight) 4 Dumbbell Bench Press 4 Dumbbell Suitcase Deadlift (each side) **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 1 rope climb 2 Dumbbell Box Step Ups 2 Burpee Box Jump...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 Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 5 min AMRAP 30-sec Echo bike 3 Thrusters (empty bar – build across)(from the rig) 6 Kip Swings 9 Sit-Ups **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 coming out of the bottom of...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 4 Rounds 800m Run 20 Alt Hang DB Snatches 50/35 20 Burpee Pull-Ups 20 Alt Hang DB Cleans 50/35 *Wear Vest 20/14#Cap: 40min Accessory Work * If time permits Bicep Finisher 3X10 Alt DB Curls (10 each side) 3X10 Waiter DB Curls 3X10 Barbell CurlsRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7’s – into – 3 sets 1:00 Echo Bike (easy-moderate) 3 Inch Worms 10 Alternating Box Step Ups 10 Dumbbell Goblet Squats **2. Workout Prep** 1 set With Partner (1:1) 1 Wall Walk (Each) 10m Front Rack Walking Lunge (each) 5/4 Calorie Echo Bike (each) 1 Wall Walk (each) 5 Dumbbell Front Squats (each) Metcon Metcon (Time) Teams of 2 10 Wall Walks 6x50ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) (3 each) 10 Wall Walks 80/65 Calorie Echo Bike 10 Wall Walks 100 Double Dumbbell Squats (50’s/35’s) 10 Wall Walks * Entire section of 50ft must be completed before switching with partner * Individual Option 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 32/24 Calorie Echo Bike 4 Wall Walks 40 Double Dumbbell Squats (50’s/35’s)...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 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- 3 sets (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Low Ring Muscle Up Transitions **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 Prep**...Read more