BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 2 sets (light-moderate pace) 1:00 Row 1:00 Ski 1:00 Bike – into – 2 sets 5 Ring Rows 10 Push Ups 15 Air Squats **2. Workout Prep** 1 set With Partner 30 sec Row (each/workout pace) 30 sec Ski (each/workout pace) 30 sec. Bike (each/workout pace) * practice smooth transitions * Metcon Metcon (Time) Teams of 2 3000m/2500m Row 2000m/1750m Ski or Sub 700 Double Unders 175/125 Cal Bike TARGET SCORE * Target time: 28-30 minutes * Time cap: 35 minutes Accessory Work Strict Pull-Ups (6X8) 6 set: 8 reps *Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed. Bent Over Barbell Row (4X10) 4 sets: 10 reps *Build to a moderate weight, stay the same or build across setsRead more

BLK LBL Fitness Club – CrossFit® Warm-up Hip Halo Warmup 10 Banded Lateral Side Steps 10 Monster Steps Forward and Backwards 10 Glute Bridges 10 Glute Bridge Left Leg 10 Glute Bridge Right Leg -into- 3 sets (10:00 cap) with Empty Bar 5 Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 High Hang Power Snatch 10 Alternating V-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 standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. **3. Workout Prep** 3 sets 2 Power Snatch (Build in weight) 3 Toes to bar * Focus on fast singles while staying close to the bar when...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 30 seconds Single Unders + 5 Double Unders 5 Deadbugs (each side) 5 Birddogs (each side) 5 Dumbbell Goblet Squat (lightweight) 5 Up Downs to seal pose **2. Workout Prep** 2 Rounds 10 Double Unders 3 Dumbbell Front Squats 2 Burpee Over Dumbbells Metcon Metcon (Time) 5 Rounds 60 Double Unders 15 Dumbbell Front Squats (2×50/2×35) 10 Burpees over DumbbellsTARGET SCORE * Target time: 13:00 – 15:00 * Time cap: 20:00 Skill Pistol Progression Week 2 Progression Options: Pistol to box or bench Banded assisted pistols Elevated pistol with plate under heel Ring supported pistols Plate or KB pistol squat Cool Down 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 sets Tabata Row (20 seconds on/10 seconds off) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks **2. Strength Prep** Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets (10 minutes) 30 second Echo Bike 10 PVC Pass-Through 5 PVC Around the Worlds (each side) 5 Seal Pose/Down Dog Transitions 5 Synchro wall balls **2. Workout Prep** 2 sets 15 Second Bike (workout pace) (each) 5 Synchro Wall Balls – rest 30 seconds between sets – **3. Strength Prep** Today we are performing the strength after the workout. Use moderate weight (70%) 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 out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter. Metcon Metcon (Calories) Teams of...Read more