BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 10 min AMRAP 30-sec row (easy pace) 10 Floor DB Press (lightweight) 10 Heel Toe Rocks 10 Plate Toe Touch (each side) 30-sec Jump Rope **2. Workout Prep** 2 sets 5/4 Calorie Row 4 Dumbbell Bench Press (add weight) 10 Double Unders Metcon Metcon (Time) 27-21-15-9 Calorie Row Dumbbell Bench (50s/35s) 54-42-30-18 Double Unders * Women’s calories: 22-16-12-8TARGET SCORE Target time: 10-12 minutes Time cap: 15 minutes STIMULUS and GOALS Stimulus is moderate pacing across rounds while planning strategic sets for the bench to avoid burnout. This will be a good push, pull combo that will give your athletes a good chest pump. Accessory Work MG Hollow Slider Workout On a running clock: Begin EACH minute with 10 jumping air squats [Hip must be open every jump]. Then complete maximum amount of Hollow Plank Sliders UNTIL...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8-10 minutes) 5 Jumping Air Squats 5 Alt. V-ups (each side) 1 single pull rope climb OR 1 zombie climb – into – Rope Climb Practice (5-10 minutes) *2. Workout Prep** 1 set 5 Air Squats 5 Sit Ups 1 Rope Climb (half way) Metcon Metcon (Time) 50-40-30-20-10 Air Squats Sit-Ups 5-4-3-2-1 Rope Climbs *Sub 4 Strict Pull-Ups for 1 Rope ClimbTARGET SCORE Target time: 12-14 minutes Time cap: 18 minutes STIMULUS and GOALS Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller roundsRead more

BLK LBL Fitness Club – CrossFit® Today’s Programming – We are currently on a 2-week break and will hop back on the tracks with a Brand New Strength cycle beginning Monday, March 21. This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Shoulder Warmup -into- 3 sets (8-10 minutes) 30-sec Echo Bike 6 Alt. Hang Dumbbell Snatches 6 Alt. Hang Dumbbell Clean and Jerks 10-sec Handstand Hold 3 Inch Worms **2. Workout Prep** 1 set (Workout Pace) 4 Alt. Hang Dumbbell Snatches 5/4 Calorie Bike 4 Alt. Hang Dumbbell Clean...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 400m Run 75 D/U 10 Strict Chin-ups 25/20 Cal Row 10 Bench Press (135/95) 10 Ring Dips (OR 15 Bench Dips) 400m Run 150ft KB Farmer Carry (70s/53s) 10 Alt Step Back Lunges (each leg) (20 total reps) 25/20 Cal Bike 10 Strict T2B 1:00 Plank *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets: 1:00 Ski or 100m Runi (easy) 1:00 Row (easy) 5 Clean and Jerks (build in weight each set) **2. Workout Prep** 1 Set (at workout pace) 5 Calorie Ski or 100m Run (easy) 5 Calorie Row (easy) 2 Clean and Jerk (at workout weight) Metcon Metcon (6 Rounds for time) 6 sets Ski 25/20 Calories (OR 250m Run) Row 25/20 Calories -Rest 1:1 between sets- *Perform 6 Power Clean and Jerks (185/125) during rest Weight should be moderate and cycled in smooth singles (70%). Athletes will be exhausted when they get to the barbell, so the weight must be manageable without the risk of failure. Be sure athletes focus on a solid stance and get tight before the pull begins. If the Ergs take 3 minutes to complete, then that means athletes have 3...Read more