BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (10 minutes) 1 min machine of choice 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thrusters 20 Alternating V-Ups **2. Workout Prep** 2 sets 5/4 Calorie Row 5 Wall Balls (Focus on breathing and rolling the arms out) Metcon Metcon (2 Rounds for time) 6 rounds 25/20 Calorie Row 25 Wall Balls (20/14) Rest 5:00 6 sets (1:1) 25/20 Calorie Row -Rest 1:1 after each-TARGET SCORE Target time: Workout 1: 14-15 minutes Workout 2: 1-1:20 (to complete the row) Time cap: Workout 1: 16 minutes Workout 2: 1:30 (to complete the row) STIMULUS and GOALS Stimulus is moderate to moderate-fast pacing across rounds and sets. Athletes will start with a straight-through cardio kick to keep a steady pace (don’t come out hot), after the rest...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- Hip Halo Warmup -into- 8 min AMRAP 10-sec handstand hold 3-inch worms 5 alt. V-ups (each side) 5 Knees to Elbows 3 Sandbag Cleans (light and focus on form) **2. Skill Work** 2 sets 10 PVC Pass Throughs 10 PVC Shoulder Press 10 PVC Overhead Squats -into- Athletes will be spending time working on snatch grip push press (back rack) + snatch balance. The purpose of the strength is to build strength and confidence in the overhead position of the receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10-15 minutes Hinshaw Warm-Up **2. Workout Prep** Every minute (3 sets) 100m Run * Start slow and build into a comfortable pace * Metcon Metcon (5 Rounds for distance) 5-4-3-2-1 minute Max Distance Run -Rest 1 minute Between sets- *Sub Max Row, Or Ski, Or Bike If NeededTARGET SCORE This is just scored on individual effort. Every athletes will be different and should push within their limits. STIMULUS and GOALS The stimulus for today’s workout is increasing intensity/effort across sets with distances slightly declining. Athletes should start at a slow-moderate pace, and by the end, they should be into a fast-sprint attempt. The rest will always be 1 minute, so caution athletes to stay moving during the rest and don’t sit down. Make sure to tell athletes at the start of the week to bring a...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo warmup -into- 7 min AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover **2. Workout Prep** 1 set 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell Metcon Metcon (2 Rounds for time) 2 sets 4 Rounds 12/10 Calorie Echo 12 Double Dumbbell Front Squats (50s/35s) 9 Burpee over Dumbbells -Rest 5 minutes between sets-TARGET SCORE Target time each set: 8-10 minutes Time cap each set: 12 minutes STIMULUS and GOALS Stimulus is moderate intensity across rounds. Athletes should try to move continuously across each station with steady pacing and not coming out hot early on. Being too ambitious with intensity on Squats and Burpee movements will heavily affect efforts on bike each round. The goal should be to have a...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 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel). 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 Power Clean is complete, give athletes 5-7 minutes...Read more