BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Warmup -into- Hip Halo Warmup -into- 3 sets (6-8 minutes) 10-sec handstand hold 5 Knees to Elbows 5 Double Dumbbell Deadlifts 5 Double Dumbbell Hang Power Cleans 5 Double Dumbbell Front Squat 5 Double Dumbbell Push Press **2. Workout Prep** 2 sets (build up in weight) 3 Double Dumbbell Clean and Jerks 3 Toes to Bar 3 Double Dumbbell Front Squats 3 Handstand Push Ups Metcon Metcon (2 Rounds for time) 4 rounds 15 Double Dumbbell Cleans (50s/35s) 15 Toes to Bar -Rest 5 minutes- 4 rounds 15 Dumbbell Front Squats (50s/35s) 15 Handstand Push-upsTARGET SCORE Target time for each workout: 6-7 minutes Time cap for each workout: 10 minutes STIMULUS and GOALS Stimulus is moderate to moderate high intensity. Athletes have a low volume on today’s workout which will allow them to push...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 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete...Read more

BLK LBL Fitness Club – CrossFit® Today’s Programming – Week 1 (Working to Heavy SIngles) – 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. – We want to keep the lifting sessions under 20 minutes. This includes “Strength Prep” and “Lifting session.” 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...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (No Measure) 40:00 EMOM Minute 1: 15/12 Cal Bike Minute 2: 20 Air Squats Minute 3: 20 KB Swings 53/35 Minute 4: 15/12 Cal Row Minute 5: 20 Push-ups Minute 6: 50ft Overhead KB Walking Lunge (53/35) (switch arms at 25ft) Minute 7: 20 KB Sumo Deadlift High Pulls (53/35) Minute 8: -Rest- *Wear 20/14# VestRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice **2. Workout Prep** 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Metcon Metcon (3 Rounds for time) 3 sets 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run -rest 1:1 between sets- RX+ 150/100TARGET SCORE Target time: 3:30 – 4:30 Time cap: 5 minutes STIMULUS and GOALS Stimulus is moderate across all rounds. Like a lot of workouts when we perform multiple sets we don’t want athletes coming out hot (unless stated). Hamstrings are going to feel it here so be sure athletes get a good warm up. Goal is trying to stay consistent or get slightly faster on the sets...Read more