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

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Row (easy pace) -into- 3 sets 10 Single Arm Dumbbell Press (each/light) 10 Dead bugs 10 Banded Rows 2. Workout Prep 5/4 Calorie Row 5 Dumbbell Bench Press 5/4 Calorie Row Metcon Metcon (8 Rounds for time) Every 4:00 (8 sets) 15/12 Calorie Row 10 Dumbbell Bench Press (50s/35s) 15/12 Calorie RowTARGET SCORE Target time each set: 1:45-2:15 Time cap each set: 3 minutes STIMULUS and GOALS The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 8 sets. They should be mindful of dumbbell weight to allow continuous movement while only looking to rest between movements. Accessory Work For Quality: 4 Rounds 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 7 Around the Worlds (each direction) 7 Plank Walk Steps (each...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.) -into- 3 sets 10 ring rows 5 Back Squats (empty bar) 2. Workout Prep 3 sets: 2 Back Squats (work up in weight) 3 Pull-ups (set 1) 3 Chest to Bar (set 2) 2 Bar Muscle Ups (set 3) Metcon Metcon (3 Rounds for time) 0:00-4:00 30 Pull-ups 30 Back Squats (135/95) -rest 2:00 – 6:00-10:00 20 Chest to Bar Pull-ups 20 Back Squats (185/125) – rest 2:00 – 12:00-16:00 10 Bar Muscle Ups 10 Back Squats (225/155) Back Squat: Weight ranges for reps. 30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+)TARGET SCORE Target Time each set: sub 3 minutes Time Cap each set: 3:45 minutes STIMULUS and...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 5 Wall Balls (focus on rolling out the shoulders) 2. Strength Prep Athletes will perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate). Stress that athletes should still load the hips similar to a regular deadlift and focus on having a strong leg drive. For deficit HSPU, athletes will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5 Alternating V-ups (each side) 5 Knees to Elbows 2. Workout Prep 2 sets: 10 Double Unders 5 Toes to Bar Metcon Metcon (Time) 100-80-60-40-20 Double Under 20 Toes to Bar after each setTARGET SCORE Target time: 9-11 minutes Time cap: 15 minutes STIMULUS and GOALS The stimulus is moderate pacing with consideration to possible burnout on both double unders and toes to bars. Athletes should approach both movements in conservative-sized sets in the beginning and push the effort towards the end of the workout. Fast, quick set on both movements will allow athletes to work off sizable amounts of reps without falling into a string of no reps. This is going to be grippy, so chalk between sets and be careful not to...Read more