BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap. Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3 (Scale) 21-15-9 Dumbbell Deadlifts (light) Dumbbell Push Press (light) -into- 15-12-9 Dumbbell Deadlifts (moderate) 50ft Bear Crawl after each set of Deadlifts Target time: 11-13 minutes Time cap: 15 minutes Accessory (Checkmark) Advanced: 5 sets: 30 seconds Top of Ring Dip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest (Scale) 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+ reps (total) Minimum number of reps before scaling: 50 reps (total) Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling 15x Bootstrappers 1 Minute Cat Cow Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest (Scale) 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+ reps (total) Minimum number of reps before scaling: 50 reps (total) Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling 15x Bootstrappers 1 Minute Cat Cow Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Baklava (4 Rounds for reps) (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest (Scale) 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+ reps (total) Minimum number of reps before scaling: 50 reps (total) Mobility (No Measure) 3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Calf Foam Rolling 15x Bootstrappers 1 Minute Cat Cow Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 5 Up Downs 10 Single Arm Dumbbell Bench (each) 10 Walking Lunges 5 Sit Ups 2. Strength Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 3. Workout Prep 1 set: 3 Burpees 3 Sit Ups 6 Walking Lunge Steps Strength/Accessory Pause Bench Press *2-3 second pause at the bottom* Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 15:00 Workout Baklava (4 Rounds for reps) Freedom (RX’d) 4 sets: 1:00 Max Burpees 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest Independence No Change to Workout Liberty 4 sets: 1:00 Up Downs 1:00 Max Abmat Sit Ups 1:00 Max Box Step Ups (low) 1:00 Rest Target number of reps each set: 80+...Read more