BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building)* *Bar comes from the floor. Loading should stay moderate and focus on cycling reps. (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Ring or Bar Muscle Up 6 Push Jerk (155/105)|(115/75) 9 Box Jumps (30/24) (Score is Rounds + Reps) MU Option 1: Jumping Ring or Bar Muscle Up MU Option 2: 6 Ring Rows or Strict Pull-Ups KG BB: (70/55)|(50/35) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 – :45 Plank Hold (Plate on Back Optional) MIN 4&5 – 1:45 Run, Bike, Row, or Ski *Weight Vest Optional (No Measure) KG DB: (15/9)|(9/7) Optional Finisher Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – :45 Max Cal Bike MIN 2 – :45 Hollow Hold (Score is Total Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below! -QUICK OHS DRILL- 2 SETS w/ Empty Barbell… 5 Hang Muscle Snatch 5 Behind the Neck Press (Snatch Grip) :10 Active OH Hold (Pressing Up Strong!) 3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong) Strength Overhead Squat (3×5) 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. (Score is Weight) Workout Metcon (Time) FOR TIME 20-16-12 Squat Snatch 95/65 Burpee Over BB 400m Run (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike/ski/row 2 ROUNDS 10 Jumping Lunges 10 Banded Pull Aparts 10 Over and Backs with Band Into… 2 ROUNDS* 5 Hang Power Snatch 5 Slow OHS 10 Scap Push-Ups 10 V ups Weightlifting Snatch Complex Every 1:30 X 8 Rds 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS Workout Metcon (AMRAP – Rounds) Every 3:00 X 6 Sets* 10 Jerks 115/75 10 Toes to Bar 10 Hang Power Cleans 115/75 10 Handstand Push UPs or Hand release Push Ups *Add 1 rep every round (10 – 11- 12- 13 …) If you cannot finish a round in 3 min, start back at 10’s (Score is Round You made it to)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single + Single + Double :20 Double Under Practice* Into… 2 ROUNDS 10 BB Good Morning 20 Shoulder Taps 5/5 SA DB Bent Over Row *Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles. Strength Metcon (Weight) E2MOM x 14 MINUTES 5 TNG Deadlifts Immediately into… :30 Max Double Unders *Build from Moderate to Heavy. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 6 Deadlifts (315/225)|(225/155) 12 Renegade Row (35/20)|(20/10) 72 Double Unders (Score is Time)Read more