BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets (3:00 total) 30 second Row (moderate)/ 30 second Row (easy) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks **2. Strength Prep** Athletes have a 10 min EMOM of 5 touch and go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Today’s weight should be 5-10lb TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). Starting feet wider than the normal “jumping position” and...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 3 sets 2 Zombie Climbs or 5 Strict Pull Ups 4 Dumbbell Box Step-Ups (light weight) 4 Dumbbell Bench Press 4 Dumbbell Suitcase Deadlift (each side) **2. Strength Prep** Today strength will be before the workout, due to increase in weight. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter. **3. Workout Prep** 1 set 1 rope climb 2 Dumbbell Box Step Ups 2 Burpee Box Jump...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s 7 Pull aparts neutral grip 7 Pull aparts pronated 7 Pull aparts supinated 7 Pull aparts diagonal R 7 Pull aparts diagonal L) 7 Pull apart behind head 7 Banded pass throughs -into- Hip Halo Warmup 10 Banded Side Step R/L 10 Banded Monster Walks F/B 10 Banded Glute Bridges 10 Banded Glute Bridge Right Leg 10 Banded Glute Bridge Left Leg 10 Banded Air Squats -into- 5 min AMRAP 30-sec Echo bike 3 Thrusters (empty bar – build across)(from the rig) 6 Kip Swings 9 Sit-Ups **2. Strength Prep** Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) For Time 4 Rounds 800m Run 20 Alt Hang DB Snatches 50/35 20 Burpee Pull-Ups 20 Alt Hang DB Cleans 50/35 *Wear Vest 20/14#Cap: 40min Accessory Work * If time permits Bicep Finisher 3X10 Alt DB Curls (10 each side) 3X10 Waiter DB Curls 3X10 Barbell CurlsRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry or Banded 7’s – into – 3 sets 1:00 Echo Bike (easy-moderate) 3 Inch Worms 10 Alternating Box Step Ups 10 Dumbbell Goblet Squats **2. Workout Prep** 1 set With Partner (1:1) 1 Wall Walk (Each) 10m Front Rack Walking Lunge (each) 5/4 Calorie Echo Bike (each) 1 Wall Walk (each) 5 Dumbbell Front Squats (each) Metcon Metcon (Time) Teams of 2 10 Wall Walks 6x50ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) (3 each) 10 Wall Walks 80/65 Calorie Echo Bike 10 Wall Walks 100 Double Dumbbell Squats (50’s/35’s) 10 Wall Walks * Entire section of 50ft must be completed before switching with partner * Individual Option 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 32/24 Calorie Echo Bike 4 Wall Walks 40 Double Dumbbell Squats (50’s/35’s)...Read more