BLK LBL Fitness Club – CrossFit® Warm-up 3:00 Machine (easy pace) – into- Burgener Warm-Up (Snatch) + Skill Transfer *Use empty bar or PVC Pipe **2. Workout Prep** 3 sets Set 1: 5 Ring Rows 1 Squat Snatch + 3 Overhead Squats (light) Set 2: 5 Jumping Pull-Ups 1 Squat Snatch + 2 Overhead Squats (little heavier) Set 3: 5 Pull-Ups 1 Squat Snatch + 1 Overhead Squats (Workout weight) Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.To learn more about Josh click hereTARGET SCORE Target time: 8-10 minutes Time cap: 14 minutes STIMULUS and GOALS The stimulus for this “OG” Hero workout is moderate intensity while keeping a mindful watch on the increasing shoulder fatigue. Arms stay overhead...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 2 rounds 1 min Row (easy pace) 100m Run (easy pace) 1 min Bike (easy pace) Metcon Metcon (Time) For Time: 1000/800m Row 800m Run 60/48 Echo Bike -rest 1:00- 500/400m Row 400m Run 30/24 Echo Bike -rest 1:00- 250/200m Row 200m Run 15/12 Echo BikeTARGET SCORE Target time: 23-25 minutes (Total) Time cap: 30 minutes STIMULUS and GOALS For the Stimulus we want athletes to start moderate and continue to increase pacing across rounds. Athletes should pick up the pacing as the distance decreases and almost sprint the last set.Read more

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BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Banded 7’s Warmup -into- 8-minute Amrap (3-4 sets) 30-sec bike (easy pace) 5 Dumbbell Bench (lightweight – practice loading/unloading dumbbells) 5 seal pose/ down dog transitions **2. Workout Prep** 2 sets 5/4 Calorie Bike 4 Dumbbell Bench (add weight after first set) Metcon Metcon (Time) 24-18-14-10-6 Calorie Echo Bike 30-24-18-12-6 DB Bench Press (2×50/2×35) Women Calories Bike: 18-14-10-8-4 If needed Row Calories below Men Calories: 30-24-18-12-6 Women Calories: 24-20-14-10-5TARGET SCORE Target time: 10-12 minutes Time cap: 16 minutes STIMULUS and GOALS Stimulus is moderate/moderate high intensity. Athletes should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burn out. Accessory Work Split Stance DB Romanian Deadlift (4X10) For Load Spanish Squat (4X10) For LoadRead more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets (8-10 minutes) 5 Hang Muscle Cleans 5 Front Squats 5 Hang Squat Cleans (empty bar – build across)) 30-sec single/double unders 5 GHDs to parallel or V-Ups *2. Workout Prep** 2 sets 3 Hang Squat Cleans (add weight each set) 10 Double Unders 3 GHD’s or V-Ups Metcon Metcon (3 Rounds for time) 3 sets 30 Hang Squat Cleans (75/55) 100 Double Unders 30 GHD Sit Ups (OR 30 V-Ups) -Rest 2 Minutes between sets-TARGET SCORE Target time each set: 4-5 minutes Time cap each set: 6 minutes STIMULUS and GOALS Stimulus is moderate pacing throughout sets with the goal of achieving a similar score for each set. The first set should be used as a pace setting set that the following sets will be based off of. Intensity needs...Read more