BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy) – into – 3 sets (8 minutes max) 10 Single Arm Russian kettlebell swings (each) 10 Air Squats + 2-second pause at the bottom 10 Alternating Box Step Ups 3 Inch Worms **2. Workout Prep** 2 sets 5/4 Calorie Bike (workout pace) 5 Kettlebell Swings 10ft Kettlebell Walking Lunge – rest 30 seconds between sets – Metcon Metcon (Time) 5 Rounds 16/12 Calorie Echo Bike (OR 20/15 Cal Row) 20 Kettlebell Swings (53/35) 50ft Kettlebell Walking Lunge (53/35)TARGET SCORE Target time: 18-20 minutes Time cap: 25 minutes STIMULUS and GOALS Stimulus is moderate pacing across all rounds. Athletes should establish a pace early on to stay near consistent with round times. At the beginning of each round, the bike will put athletes in a fatigue deficit for...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 2 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

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 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). 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 Snatch is complete, give athletes...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 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 forwarding leg 10 yd butt kickers 10 yd high knees * If you have time go through more of the Hinshaw Warm Up * **2. Workout Prep** 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air Squats Metcon Metcon (Time) Half Murph 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m RunTARGET SCORE Target time: 16-18 minutes Time cap: 25 minutes STIMULUS and GOALS Murph is happening at the end of May. In preparation, the following weeks of programming leading up will have...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Banded 7’s Shoulder Warmup -into- 3 Sets 100m Run 5 Inchworms + Push up 5 DB Strict Press (light) 5 Scap Pulls + 5 Kip Swings 10 V-Ups -Into- Workout Prep 200m Run 1 Wall Walk 3 DB S2OH with Workout Weight 5 T2B Metcon Metcon (AMRAP – Rounds and Reps) 35:00 AMRAP 400m Run 5 Wall Walks 10 DB S2OH 50/35 20 T2B* Wear 20/14 VestRead more