BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Warm Up -into- 10 sets “Rowling” * 1 Burpee for every meter over, or under 100m **2. Workout Prep** 5/4 Calorie Row 2 Strict Handstand Push-Ups 2 Kipping Handstand Push-Ups 5/4 Calorie Row 2 Dumbbell Shoulder to Overhead Metcon Metcon (Time) For Time: 25/20 Calorie Row 20 Strict handstand push-ups 25/20 Calorie Row 40 Kipping handstand push-ups 25/20 Calorie Row 60 Double Dumbbell Shoulder to Overhead (2×50/2×35) 25/20 Calorie RowTARGET SCORE Target time: 16-18 minutes Time cap: 22 minutes STIMULUS and GOALS Stimulus is moderate pacing across workout. Shoulder fatigue will continue to build across movements so athletes should use the rowing portions of this workout as a partial active recovery so moderate high effort can be applied to HS/DB movements. For athletes who cannot perform HSPU, have them modify this workout to strict...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 40:00 EMOM Minute 1:15/12 Cal Row Minute 2: 15 DB Bench Press (50s/35s) Minute 3: 15 DB Bent Over Row (50s/35s) Minute 4: 15/12 Cal Echo Bike Minute 5: 7 Sandbag Cleans (100/80) (OR Power Cleans 135/95) Minute 6: 7 Burpee Box Jump Overs (24/20} Minute 7: 200m Run Minute 8: Rest *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 minute Bike (easy pace) – into – Burgener Warm-up + Skill Transfer – into – 3 High Hang Snatch + 3 Hang Snatch + 3 Snatch Complex **2. Workout Prep** 2 sets 30 Sec. Bike or 100m Run (workout pace) 3 Overhead Squats (add weight) Metcon Metcon (3 Rounds for time) 4 rounds 5 Overhead Squats (135/95) 28 Cal Echo Bike (OR 400m Run) -Rest 3 Minutes- 3 rounds 4 Overhead Squats (155/105) 28 Cal Echo Bike (OR 400m Run) -Rest 3 Minutes- 2 rounds 3 Overhead Squats (185/125) 28 Cal Echo Bike (OR 400m Run)TARGET SCORE Target time Workout 1: 9-10 minutes Workout 2: 7-8 minutes Workout 3: 5-6 minutes Time cap each set Workout 1: 12 minutes Workout 2: 10 minutes Workout 3: 8 minutes STIMULUS and GOALS Stimulus is moderate intensity with...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation Banded 7s Shoulder Warm Up -into- Mayhem Hip Halo Warm Up 2. Movement Prep/Activation and Increasing Heart Rate 2-3 Minute Bike or Row (easy to mod) -into- 3-4 Rounds 10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups 30 Single Unders 6-10 Thrusters (empty bar) 0:40 Echo Bike (Fast) 3. Workout Prep 1 Set (at workout pace): 3 Pull Up 3 Thruster (at first workout weight) 2 Chest to Bar Pull Up 2 Thruster (at second workout weight) 1 Bar Muscle Up 1 Thruster (at third workout weight) Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hinshaw Warm up[ (10 minutes Max) – into – 2 sets 30-sec run 5 wall balls (focus on breathing/arm cycling) 5 Scap Pullups 5 Body Row on Racked Bar 5 Alt. V-ups (each side) **2. Workout Prep** 1 set 50m Run 5 Pull ups 5 Wall balls 5 Toes to Bar Metcon Metcon (Time) 5 Rounds 200m Run 10 Pullups 20 Wallballs (20/14) 10 Toes to barTARGET SCORE Target time: 15-17 minutes Time cap: 22 minutes STIMULUS and GOALS Stimulus is moderate intensity across rounds. Arm fatigue may be unexpected but will build across rounds due to hands essentially being overhead for the last three movements of each round. Set the pace with the first round and see if you can stay within 10-20 seconds for the next 4 rounds. Open Athletes: Play it smart and...Read more