BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 6 min AMRAP 100m Run 5 Sandbag Squats or Barbell Front Squats (lightweight) 10-sec Sandbag Front Hold or Front Rack Hold **2. Strength Prep** Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. 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 200m Run 2 Sandbag Squats or Barbell Squats (build in weight each...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** “Floor is lava” (5 minutes) – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch **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, catching a good 2in dip, and transitioning right back down. After a slight pause at the...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 rounds (new round every 2 min) 8/7 Calorie Echo Bike or 10/8 Cal Row 5 Push-ups 4 Inchworms to seal pose 3 World’s greatest stretch (each side) **2. Strength Prep** Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8 minutes Max) 5 GHD’s to parallel (focus on leg extension) 3 Thrusters + 3 Back Squats (empty bar – build across) 4 Updowns to Seal Pose + Box Jump **2. Strength Prep** Athletes will build to a heavy single-on-back squat over the course of 10 minutes. Demo the proper technique of bailing from a back squat by dropping the bar backward and hopping forward simultaneously. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall,...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 25/20 Cal Bike 15 Empty Barbell Front Rack Lunge (OR add light weight) 15 Slamballs (30/20) 25/20 Cal Row 15 Empty Barbell Curls (OR add light weight) 15 Empty Barbell Strict Press 25/20 Cal Ski 15 Push-ups 15 Air Squats 400m Run 15 Strict Pull-Ups (OR kipping pull-ups) 15 Hanging Knee Raises *Use same weight across all barbell movements. Limitation will be barbell curl weight. *Wear 20/14# VestRead more