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: 30 sec Ski Erg / Row / Bike 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) 2. Strength Prep Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes...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- 3 sets: 30 sec Echo Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will be working back and forth between front squats and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups. Those who cannot perform weighted should perform a...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (5 Rounds for time) Teams of 2 5 rounds (each/1:1) 20/16 Cal Echo Bike 250/200m Ski 3 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 2 Sandbag Squats (150/100) 50ft Sandbag Front Carry (150/100) 1 Sandbag Squats (150/100) *Partner 1 will complete an entire round, followed by partner two.Focus the stimulus is moderate pacing across all rounds. Machines at the beginning of each round will put athletes in a fatigue deficit for sandbag squats so a heavy emphasis on purposeful breathing on machines will set up athletes for a strong effort on sandbag work. If you do not have access to a sandbag, sub in a 185/135 barbell front squat and barbell front rack carry. Goal should be to complete squats and carry unbroken from start to finish Individual version: Rest 1:1 on rounds. *Scaled Option 5 rounds (each/1:1) 15/12 Cal Echo...Read more

BLK LBL Fitness Club – WEIGHTLIFTING Weightlifting Strength Movement Prep 3 Sets 6 Double Dumbbell Sumo Deadlift + 6 Single Arm Dumbbell Hang Squat Snatch Right Arm + 6 Single Arm Dumbbell Hang Squat Snatch Left Arm + 6 Double Dumbbell Overhead Lunges (3/leg) 5 Strict Snatch Press Behind Neck + 3 SLOW Overhead Squat + Tall Snatches (2″,4″,full Squat) (use empty barbell) ** These 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. Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) & High Hang Muscle Snatch + Snatch Drop (5-5-5-5-5) ** You will need two barbells. One barbell for the (SN PP + Pause OHS) and one barbell for the (High Hang Muscle Snatch + Snatch Drop) ** 4 Snatch Grip Push Press + 1 Pause Overhead Squat...Read more

BLK LBL Fitness Club – COMPETE Weightlifting Snatch (1X1) 3 Snatch @ 5/10 RPE 1 RM Snatch 2 Snatch @ 5.5/10 RPE 1 RM Snatch 1 Snatch @ 6/10 RPE 1 RM Snatch 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 1 Snatch @ 6/10 RPE 1 RM Snatch 1 Snatch @ 7/10 RPE 1 RM Snatch 1 Snatch @ 7.5/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch Clean and Jerk (1X1) 3 Clean and 1 Jerk @ 5/10 RPE 1 RM Clean and Jerk 2 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk 1 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk 3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk 2 Clean and 1 Jerk...Read more