BLK LBL Fitness Club – CrossFit® Warm-up 50′ Banded Side Steps 50′ Monster Walks 10 Banded Glute Bridges 10 Banded Single Leg Glute Bridge Right 10 Band Single Leg Glute Brdge Left -into- 3 sets (10:00 cap) 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1 Wall Walk **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 standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. **3. Workout Prep** (Perform right before workout) 1 set 10′ Dumbbell Overhead Walking Lunge (L and R) 4 Alternating Single Dumbbell Step Ups 2 Strict Handstand Push Ups 10′ Handstand Walk...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) Teams of 2 4 Rounds 40 Synchro Air Squats 20 V-Ups (Partner holds a plank on elbows) 40 Pull-Ups (split as desired) Individual Option: 4 Rounds 40 Air Squats 20 V-Ups 20 Pull-UpsTARGET SCORE Target time: 16-18 minutes Time cap: 22 minutes RX+ Sub 20 GHD for 20 V-Ups Skill Pistol Progression/Practice! Have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, then work through a few sets and practice getting their balancing down. Progression Options: -Banded pistols on rig -Ring supported Pistols -Pistol squat to box or bench 15:00 to practiceRead more

BLK LBL Fitness Club – CrossFit® Weightlifting Metcon (10 Rounds for weight) EMOM X 10:00 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go repsThis is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute. Metcon Metcon (10 Rounds for time) EMOM X 10:00 12/10 Calorie Echo BikeTARGET SCORE Target time each set: Sub 40 seconds Time cap: 45 seconds *Sub 15/12 Cal Row/Ski Cool Down 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Day 2! We are mixing things up and hitting the metcon first today! Metcon Metcon (4 Rounds for time) For Time: 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double Unders 16 Thrusters (95/65) – @15:00 – 70 Double Unders 14 Thrusters (95/65)TARGET SCORE Target time: Sub 2:00 Time cap: 3 minutes *Each round is its own score. Weightlifting Bench Press (5X5) 5 Bench Press x 5 sets @65% of 1 RM * Complete a set on the 2 minutes *All 5 sets to be completed at 65%Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming New strength and conditioning cycle leading into the 2022 Crossfit Open. Weightlifting Back Squat (5X5) 5 Back Squat x 5 sets @65% of 1 RM * Complete a set on the 2 minutes * * All 5 sets are completed at 65% Metcon Metcon (5 Rounds for time) Every 4:00 (5 sets) 15/12 Calorie Row 15 Box Jumps (24″/20″) 15 Deadlifts (185/125)Target Times: Target time each set: 1:45 – 2:15 Time cap each set: 3 minutesRead more