BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar or PVC) 20 Second Bike moderate pace) 5 Split Stance Press 5 Back Squats 10 Alternating V-Ups **2. Skill Work** Athletes will be working up in weight this week to a heavy 2 snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (6-8 minutes) 30-sec easy row 5 Stepback lunges (each side) 3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive) **2. Workout Prep** 2 sets 5/4 Calorie Bike (workout pace) 5 Kettlebell Swings 10ft Kettlebell Walking Lunge – rest 30 seconds between sets – Metcon Metcon (Time) 10 rounds: 250/200m Row 50ft walking lunge 3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)TARGET SCORE Target time: 20-22 minutes Time cap: 25 minutes STIMULUS and GOALS Stimulus is moderate effort across entirety of workout. Athletes should find a comfortable pace and settle in for all 10 rounds. Give athletes the goal of trying to complete a round every 2-2:15 pace to finish within the target time. Not a lot of thinking in this workout, just move and...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull **2. Strength Prep** Athletes will spend 8-10 minutes completing 3 sets of 2 Clean with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull **2. Strength Prep** Athletes will spend 8-10 minutes completing 3 sets of 2 Power Snatch with a barbell. The reps are performed in singles catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach,...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to 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- Banded 7’s Warm Up **2. Workout Prep** 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air Squats Metcon Metcon (Time) For Time: 500m Run 5 Rounds of Cindy 400m Run 4 Rounds of Cindy 300m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy *1 Round of Cindy is: 5 Pullups 10 Pushups 15 Air SquatsTARGET SCORE Target time: 20-22 minutes Time cap: 30 minutes STIMULUS and GOALS Workout is moderate intensity throughout. Athletes should...Read more