BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) *FOR QUALITY or EFFORT DEPENDING HOW YOU FEEL! 40:00 AMRAP 25/20 Cal Bike 15 Empty Barbell Front Rack Lunge (OR add light weight) 15 Slamballs (30/20) 25/20 Cal Row 15 Empty Barbell Curls (OR add light weight) 15 Empty Barbell Strict Press 25/20 Cal Ski 15 Push-ups 15 Air Squats 400m Run 15 Strict Pull-Ups (OR kipping pull-ups) 15 Hanging Knee Raises *Use same weight across all barbell movements. Limitation will be barbell curl weight. *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 4 sets (with a partner) 30 seconds on/30 seconds off Echo Bike (build up to workout pace) – into – 3 sets 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats – into – 5-minute Rope Climb Practice **2. Workout Prep** with Partner 20-second Bike (workout pace) 1 Rope Climb (each) or 3 Burpee Pull Ups 20-second Bike (workout pace) Metcon Metcon (Time) Teams of 2 160/125 Calorie Echo Bike 30/24 Rope Climbs 160/125 Calorie Echo Bike Individual Option: 45/34 Calorie Echo Bike 12/10 Rope Climbs 45/34 Calorie Echo BikeTARGET SCORE Target time: 26-30 minutes Time cap: 35 minutes STIMULUS and GOALS The stimulus for today’s workout is Moderate-High, to Moderate, back to Moderate-high intensity. Athletes will work 1:1 through this long grinder of a workout. Pacing on the bike should be somewhat aggressive with a good...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Banded 7s – perform 7 reps of each movement – into – 2. Mayhem Hip Halo Activation 3. 22.1 Movement Prep/Activation and Increasing Heart Rate 3-4 Rounds :30 Cardio 1 Halfway Up the wall Walk Walk (practice your technique for the workout) 5 Single Arm Dumbbell RDL (moderate) (each side) 5 Single Arm dumbbell Russian Swings (moderate) (each side) 5 Single Arm dumbbell Presses (moderate) (each side) 10 Box Jump (with step down) 4. 22.1 Workout Prep 1 Set (at workout pace): 1 Wall Walk 2 Dumbbell Snatches (at workout weight) 2 Box Jump-Overs (at workout height) Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warmup or Banded 7’s -into- Hip Halo Warmup -into- 3 sets 5 GHD’s to Parallel or V-Ups 5 Back Squats + 5 Good Mornings (empty bar) 5 Pike Push-Ups 5 Deadlifts (empty bar) **2. Strength Prep** Use a heavyweight 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 standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. Remember, we are going every 2 minutes so be sure athletes are ready to rock and roll. **3. Workout Prep** 1 set 5 GHD’s 5 Back Squats 3 Handstand Push-Ups Weightlifting Deadlift (5X2) 2 Deadlifts x 5...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – 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...Read more