BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Tabata Echo Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch **2. Strength Prep** Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back...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- 6 min AMRAP 30 sec Row (easy pace) 5 Alt. V-ups (each side) 5 Knees to Elbows 10-sec Handstand Hold 5 Bench Press (Build across sets) **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 100m Row 5 Toes to bar 5 Handstand Push Ups 100m...Read more

BLK LBL Fitness Club – CrossFit® Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** Hip Halo Warmup -into- 3 sets 5 Back Squats (empty bar – build across) 3 Updowns to Seal Pose 5 Scap Pullups 3 Pullups **2. Strength Prep** Use moderate-heavy 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 the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up. **3. Workout Prep** 3 sets 3 Deadlifts (build in weight) 2 Burpee Pull-Ups – use the time to adjust weight as rest – Weightlifting Back Squat (5X3) 3 Back Squat x 5 sets @80% of 1RM * Complete a set on the 2 minutes * Metcon Metcon...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (Time) 5 Rounds 30/25 Push Ups 40/35 Cal Bike 50ft OH DB Walking Lunge 50/35 60 Double Unders Wear a vest 20/14#Time Cap: 35:00 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

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 – 3 sets 100m Run (easy) 10 Alternating V-Ups 5 Shoulder Press + 3 Push Press (empty Bar) **2. Workout Prep** 3 sets 100m Run (workout Pace) 3 GHD’s (Parallel) + 2 Full GHD’s 3 Shoulder to Overhead (build up in weight) – rest 30 seconds between sets – Metcon Metcon (Time) 400m Run (OR 500m Row) 35 GHD Sit Ups (OR 50 V-Ups) 10 Shoulder to Overhead (155/105) 400m Run (OR 500m Row) 28 GHD Sit Ups (OR 40 V-Ups) 10 Shoulder to Overhead (155/105) 400m Run (OR 500m Row) 21 GHD Sit Ups (OR 30 V-Ups) 10 Shoulder...Read more