BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 5 min AMRAP: 100m Run / 150m Row / 5 Cal Bike 3 Power Snatch (empty bar) 3 Overhead Squats (empty bar) 3 Squat Snatch (empty bar) -into- 5 min Build in weight on squat snatch 2. Workout Prep 1 set: 200m Run / 250m Row / 8 Cal Echo Bike 2 Squat Snatch (At workout weight) Metcon Metcon (Time) 5 rounds: 400m Run, 500/400m Row, 24/18 Calorie Echo Bike 5 Squat Snatch (165/115)TARGET SCORE Target time each set: 12-14 minutes Time cap each set: 18 minutes STIMULUS and GOALS The stimulus is steady, with consistent pacing across rounds. Lower body dominant erg paired with the most frustrating olympic lift. Don’t sell out on the bike only to suffer on the lift. Athletes need to play their cards right early to avoid...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 30-sec single/double unders 5 updowns to seal pose 5 knees to elbows 5 ring rows 2. Workout Prep 1 set: (with a partner) 5 Synchro Toes to Bar 10 Double Unders (each) 5 Synchro Bar Facing Burpees 2 Strict Pull-ups (each) Metcon Metcon (3 Rounds for time) Partner Throwdown Friday 3 sets: 15 Synchro Toes to Bar 60 Double Unders (each at the same time) 15 Synchro Bar Facing Burpees 60 Double Unders (each at the same time) 15 Strict Pull-ups (split) -rest 3 minutes between sets- Individual Option: 3 sets: 15 Toes to Bar 60 Double Unders 15 Bar Facing Burpees 60 Double Unders 10 Strict Pull-ups -rest 3 minutes between sets-TARGET SCORE Target time each set: 3:45-4:30 Time cap each set: 5 minutes STIMULUS and GOALS The stimulus for...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:1) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in weight) Metcon Metcon (7 Rounds for time) 3 Person Team 7 sets: (each) 200/175m Row 50 yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -rest 1:2 between sets- Individual Option: 7 sets: 200/175m Row 50 yd sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -complete a set every 5:00-TARGET SCORE Target time each set: 2-2:30 Time cap each set: 3 minutes STIMULUS and GOALS Stimulus is high intensity. Athletes...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 5 wall balls (focus on breathing and arm cycling) 1 rope pull for height OR 2 zombie climbs 5 down dog/seal pose transitions 2. Workout Prep 2 sets: 5 Wall Balls 1 Rope Climb (1 pull) – rest 30 seconds between sets – Metcon Metcon (Time) 10 rounds: 15 Wall Balls (20/14) 2 Rope Climbs (Or 8 Burpee Pull-ups)TARGET SCORE Target time: 14-16 minutes Time cap: 20 minutes STIMULUS and GOALS The stimulus for today’s workout is steady pacing across rounds. Athletes should watch round times and attempt to stay steady throughout. Planned rest between rope climb reps will allow athletes to maintain effort as the workout progresses. Accessory Work Single leg DB Romanian Deadlift (4X10) 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight;...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Jump Rope -into- 4 sets: (each machine) Tabata 20 seconds/10 seconds off Echo Bike Ski Erg (OR Row) * Steadily increase the pace to around 80% of the intended workout effort * 2. Workout Prep Set up machines into lanes and have athletes perform 5 calories on each at workout pace. Metcon Individual Option Metcon (8 Rounds for reps) Every 3:00 (8 sets) 12/10 Calorie Echo Bike -rest 45-seconds- 15/12 Calorie Ski Erg (Or 15/12 Calorie Row) -rest remainder of 3 minutes-TARGET SCORE Target time each set: 45 seconds Time cap each set: 60 seconds STIMULUS and GOALS The stimulus is a moderate-high effort on both machines, focusing on maintaining the pace across all sets. Athletes should not begin at a pace that they will fall off of in later rounds. In order to keep...Read more