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

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10 yd butt kickers 10 yd high knees -into- Crossover Symmetry Warm-up or Banded 7’s 2. Workout Prep 1 set: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats 100m Run Metcon Metcon (5 Rounds for time) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- *Optional: perform with weight vest (20/14)TARGET SCORE Target time each set: 4-4:30 Time cap each set: 5 minutes STIMULUS and GOALS Murph is happening at the end of May. In preparation,...Read more

BLK LBL Fitness Club – CrossFit® Metcon “Josie” (Time) For time, wearing a 20/14# Vest: 1 Mile Run then… 3 Rounds: 30 Burpees 4 Power Cleans 155/105 6 Front Squats 155/105 then… 1 Mile Run Time Cap 45:00Read more