BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- 3 sets: 3 Up-Downs 10 Heel-Toe Rocks 3 Box Step-Ups (each side) 5 Clean and Jerks (empty bar – build across) 2. Workout Prep 2 sets: 3 Clean and Jerks (touch and go) 2 Burpee Box Jump Overs Metcon Metcon (5 Rounds for time) 5 sets: 6 Clean and Jerks (135/95) 10 Burpee Box Jump Overs (24/20) -rest 1:30 between sets-TARGET SCORE Target time each set: 1:30 – 1:45 Time cap each set: 2 minutes STIMULUS and GOALS The stimulus is moderate intensity. Athletes should aim to achieve similar times across each round. Both movements will be tempting to go too fast on initial rounds, so athletes should be mindful of their starting pace for the workout. Choose your weight wisely, or it won’t end well. Not 100% off the start,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm up -into- 3 sets: 30-second Echo Bike 5 Jumping Air Squats 5 GHD’s to parallel or V-Ups 5 Bench Press (empty bar – build across sets) 2. Strength Prep Athletes will have 10-12 minutes to up in build weight on bench press to a heavy single and find a max height box jump. Have athletes partner up and alternate between the two movements completing 1 set of bench press and then transition to 1 set of box jumps. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 5-6 working sets. 3. Workout Prep 1 set: 5/4 Calorie Echo Bike (workout pace) 5 Wall Balls 5 GHD’s 5/4 Calorie Echo Bike Weightlifting Bench Press (1X1) –...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming New 8 week strength cycle starts today! In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will get us through the end of July. The focus will be on gaining strength and muscle endurance in our drive and pull. Don’t worry; we will have some Olympic lifting mixed into the workouts Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2. Strength Prep Athletes will have 10-12 minutes to build up in weight on front squat to a heavy single and find a max strict weighted pull-up. Have athletes partner up and alternate between the two movements completing 1 set of...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Jumping Air Squats 10 Russian Kettlebell Swing 2. Workout Prep 2 sets: 5 Kettlebell Swings (work up in weight) 10’ Walking Lunge Metcon Metcon (Time) 100’ Walking Lunge 50 Kettlebell Swings (53/35) 100’ Walking Lunge 40 Kettlebell Swings (53/35) 100’ Walking Lunge 30 Kettlebell Swings (53/35) 100’ Walking Lunge 20 Kettlebell Swings (53/35) 100’ Walking Lunge 10 Kettlebell Swings (53/35)TARGET SCORE Target time: 12-15 minutes Time cap: 20 minutes STIMULUS and GOALS The stimulus for today’s workout is moderate-steady pacing. We are grinding through this high rep, grit test workout. Pacing should stay the same the whole way through as kettlebell reps descend. Explosive hips and steady breathing will be your athletes saving grace. Stay calm, and don’t come out guns blazing. Accessory Work 4 Rounds...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm up -into- Hip Halo Warmup -into- 3 sets: 5 Back Squats (empty bar) 5 Shoulder Press (empty bar) 5 Box Jumps (low box) 5 Inchworms 2. Workout Prep 3 sets: With partner 5 Back Squats (each/build in weight) 2 Box Jump Overs (each/build in height) 2 Strict Handstand Push-ups Metcon Metcon (Time) Partner Throwdown Friday: 60 Back Squats (135/95) 50 Box Jump Overs (24/20) 40 Strict Handstand Push-ups 50 Box Jump Overs (24/20) 60 Back Squats (135/95) -Split reps as needed- Individual Option: 30 Back Squats (135/95) 25 Box Jump Overs (24/20) 20 Strict Handstand Push-ups 25 Box Jump Overs (24/20) 30 Back Squats (135/95)TARGET SCORE Target time: 14-16 minutes Time cap: 22 minutes STIMULUS and GOALS The stimulus for today’s workout is STEADY! Athletes should pace on the first half into a...Read more