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

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 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 5 Back Squats (empty bar- build across sets) 5 Stepback Lunges (each side) 5 Ring Rows 5 Pushups 3 Box Step-ups (each side) **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 coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up. **3. Workout Prep** 1 set 10′ Dumbbell Front Rack Walking Lunge 2 Strict Pull Ups 2 Box Jumps 2 Strict Handstand...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time: 1600m Run 63 KB Swings 53/35 36 T2B 1200m Run 42 KB Swings 24 T2B 800m Run 21 KB Swings 12 T2B Wear 20/14# Vest.Time Cap: 40 minutesRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) – into – 3 sets 4 Strict Pull Ups 4 Muscle Cleans + Shoulder Press (empty bar) 4 Hang Power Cleans + Push Press (empty bar) 4 Clean and Jerks (empty bar) **2. Workout Prep** with Partner 3 sets (building in weight) 1 Rope Climb (Half Way) 5/4 Calorie Row (Workout Pace) 2 Clean and Jerks (Touch and Go) Metcon Metcon (Time) Teams of 2 20 Rope Climbs (split as desired) 100/80 Cal Row (Split) 60 Clean and Jerks (135/95) (split as desired) Individual option: 10 Rope Climbs 40/32 Calorie Row 30 Clean and Jerks (135/95)Target time: 14-16 minutes Time cap: 20 minutes Scaling options If not efficient at rope climbs: *40 Burpee Pull Ups (Split) *20 Burpee Pull Ups (Individual Option)Read more