BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Ski 1:00 Bike 1:00 Row – rest 15 seconds between – -into- 3 rounds 5 Alternating Dumbbell Bench Press (build across rounds) 10ft Sled Push build across rounds) 2. Workout Prep 1 set: 5 Dumbbell Bench Press (at workout weight) 10ft Sled Push (at workout weight) Metcon Metcon (Time) 10 rounds 10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95) 50ft Sled Push (3×45/2×45) (OR 15 Jumping Air Squats OR 50ft bodyweight lunge)TARGET SCORE Target time: 12-14 minutes Time cap: 16 minutes STIMULUS and GOALS The stimulus for this one is moderate pacing throughout rounds. Athletes should stay with a pace that is repeatable across all 10 rounds. They should be mindful of dumbbell and sled weight to allow continuous movement while only looking to rest between movements. If you are substituting a...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 5 Wall Balls 5 Kipping Knee Raises 5 Low Box Jumps 5 Sumo Deadlift High Pulls (empty bar) 5 Up Downs -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks 2. Strength Prep Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. 3. Workout Prep 1 set: 5/4 Calorie Row 5 Wall Balls 4 Box Jumps 3 Sumo Deadlift High Pull 2 Burpees 2 Shoulder to Overhead Weightlifting Split Jerk (1X1) –...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 3 Sandbag Deadlifts (light/focus on keeping the core tight) 5 Worlds Greatest Stretch (each side) -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch Balance 2. Strength Prep Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest. 3. Workout Prep 2 sets: (with a partner) 10ft Front Rack Walking Lunge (Build in weight) 50ft Sandbag Carry (build in weight) – Perform 1:1...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 10-12 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a...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 10-12 minutes building to a heavy single on snatch. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that...Read more