BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Walking Lunge 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft DB Front Rack Walking Lunge (increase weight) 3 Handstand Push-ups Metcon FREEDOM (RX) Metcon (3 Rounds for time) 3 sets 21-15-9 Handstand Push Ups 50ft Dumbbell Front Rack Walking Lunge (50s/35s) after each set of Handstand Push-ups* -rest 1:1 between sets- *SUB DB PUSH PRESS IF NEEDED (50s/35s)# TARGET SCORE * Target time each set: 3 – 3:30 * Time cap each set: 4 minutes # STIMULUS and GOALS * The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 3 sets. They should be mindful of increasing shoulder fatigue with the volume of handstand push-ups. Push...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Strength Movement Prep 3 Sets: 5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm + 5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm + 4 DB Single Arm Squat Snatch Right Arm + 4 DB Single Arm Squat Snatch Left Arm + 3 DB Single Arm Step Ups Right Arm + 3 DB Single Arm Step Ups left arm 5 Heel Elevated Snatch Pressing Snatch Balance + 3 Tall Snatches (2″,4″,full squat) + 3 Heaving Snatch Balance (use empty barbell) *The DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set. Weightlifting Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle Snatch Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Tempo...Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 6:00 AMRAP :30 Echo Bike (Increasing pace throughout) 10 Up Downs 10 Scap Pulls 10 Ring Rows 2. Workout Prep 1 Set: 5 Cal Echo Bike 2 Clean & Jerk 1 Muscle Up (OR 1 Burpee Chest t0 Bar) Metcon FREEDOM (RX) Metcon (Time) 5 Rounds 21/16 Calorie Echo Bike 7 Clean and Jerks (135/95) 3 Muscle Ups (Or 3 Burpee Chest to Bar)Target Time: 15:00 – 18:00 Time Cap: 25:00 Metcon LIBERTY Metcon (Time) 5 Rounds 21/16 Cal Echo Bike 7 DB Clean and Jerks (50s/35s) (OR 35s/20s) 3 Burpee Pull-Ups ACCESSORY WORK For Quality: 3 Sets: 20 PVC Abmat Situps 8 Barbell Rollouts 150ft Isolateral DB Farmers Carry (Right) 150ft Isolateral DB Farmers Carry (Left)Read more

BLK LBL Fitness Club – COMPETE Metcon Metcon (Time) BCS Online Qualifier Event 4 54 Pull Ups 30 Chest to bar Pull Ups 18 Bar Muscle Ups 120 Calorie Row *Repeat from March 16, 2022 Option 2 (if you already did the BCS Event 3 earlier this year and want something different!) 3 Sets: 27 Calorie Row 21 Pull Ups 15 Chest to bar Pull Ups 9 Bar Muscle Ups -rest 1:1 b/t sets- *Games perform Option 2TARGET SCORE Target Time: sub 13 minutes Time Cap: 17 minutes Weightlifting Snatch (1X1) 3 Snatch @ 5.5/10 RPE 1 RM Snatch 2 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 6.5/10 RPE 1 RM Snatch 3 Snatch @ 6/10 RPE 1 RM Snatch 2 Snatch @ 6.5/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 6.5/10 RPE 1 RM Snatch 1 Snatch @...Read more

BLK LBL Fitness Club – CROSSFIT Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front Squats Metcon FREEDOM (RX) Metcon (Time) Partner Throwdown Friday 1000/850m row (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 1000/850m row (split) Individual Option: 500/450m row 100 double unders 50 Dumbbell Front Squats (50s/35s) 100 double unders 500/450m rowTARGET SCORE Target time: 14-16 minutes Time cap: 20 minutes STIMULUS and GOALS The pacing should be a challenge for both athletes.! Partner style where will work together on the row, chipping away at double unders and pushing through heavy leg fatigue on the squats....Read more