BLK LBL Fitness Club – CrossFit® Today’s Programming Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone! Weightlifting 3 Supersets: 1 Front Squat (90+% effort on all sets) 6-8 Barbell Hip Thrust (90+% effort on all sets) Rest 2-3min. Between Sets. *Put Scores Below *Try not to transition more than 20-30sec. between movements *Shooting for 5% more on the hip thrusts than last week Front Squat (3X1) Barbell Hip Thrust (3X8) Metcon Metcon (Time) 3 Rounds For Time: 25 Wall Balls (20/14lb.) 20 Sit-Ups Immediately...Read more

BLK LBL Fitness Club – CrossFit® Weightlifting Bench Press Superset these 2 movements together: 8-10 Bench Press 8-10 Barbell Bent Over Rows Rest 2min. Repeat For 3 Total Working Sets. Metcon Metcon (Time) Every 60sec. until you finish 150 KB Swings… Min. 1) 5 Pull-Ups 10 Push-Ups 20 Double Unders Min. 2) Max American KB Swings (53/35lb.)To be clear… The workout goes like this… The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings. *If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little.Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes… This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the rower to do the same rowing sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest set of clean and jerks and heaviest set of deadlifts combined....Read more

BLK LBL Fitness Club – CrossFit® Weightlifting The FINAL week of the 20 rep back squat program ya’ll! Here’s some important things for today: 1.) Make sure you add 5-10lb. more than what you did last week. 2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit. 3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂 4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL DAY!! Back Squat (Week 6 of 6) Spend about 10min. working up to a HEAVY 2-3 Rep Max. Then rest up and go for your 20 rep max! *Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED. Metcon Metcon (Time) 20...Read more

BLK LBL Fitness Club – CrossFit® Metcon Jolly51 (Time) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200 meter Sprint Wear a Weight Vest (20/14 lb)Time Cap: 40min Accessory Work Derek Weida AB Workout (No Measure) 15 Sit-ups 15 Flutter Kicks (4 Count) 15 Sit-ups 15 Leg Raises 15 Sit-ups 15 Hello Dolly’s (4 Count) 15 Sit-ups 15 Crunches 15 Sit-ups 15 Russian Twists 15 Sit-ups 15 Bicycle (4 Count) *Straight through, no rest.Read more