BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (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 2 Power Snatch with a barbell. The reps are performed in singles catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10 yd butt kickers 10 yd high knees -into- Banded 7’s Warm Up **2. Workout Prep** 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air Squats Metcon Metcon (Time) For Time: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy *1 Round of Cindy is: 5 Pullups 10 Pushups 15 Air SquatsTARGET SCORE Target time: 20-22 minutes Time cap: 30 minutes STIMULUS and GOALS Workout is moderate intensity throughout. Athletes should...Read more

BLK LBL Fitness Club – CrossFit® Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Jump Rope (single unders or Bike) -into- 3 sets 50ft Double Dumbbell Overhead Carry (light) 30 Second Knee Plank 3 Inch Worms **2. Workout Prep** 2 sets 100m Run 1 Wall Walk 10 Double Unders – rest 30 seconds between sets – Metcon Metcon (4 Rounds for time) 4 sets (1 Set every 6 Minutes) 150m Run (OR 15/12 Calorie Row) 3 Wall Walks 50 Double Unders 3 Wall Walks 150m Run (OR 15/12 Calorie Row)TARGET SCORE Target time each set: 3-4 minutes Time cap each set: 5 minutes STIMULUS and GOALS Stimulus is moderately high pacing with the goal to start consistently and end on your fastest set time. Athletes should try to move faster than they think through this workout while aiming to keep work to rest ratio 1:1. Advanced athletes should try...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats **2. Skill Work** Athletes will be working up in weight this week to a heavy 2 snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/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 overhead squat due to mobility restrictions, you should...Read more