BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK 3-2-2-1-1 Clean Complex* *1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 3-6-9-12…etc Hang Power Clean* 12/10 Cal Bike** *Barbell weight decreases thru the workout… 3-6-9 @ (185/135)|(135/95) 12-15-18 @ (155/105)|(115/75) 21 and beyond @ (135/95)|(95/65) **Bike stays at 12/10 every round (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 7 Hang Power Clean (155/105)|(115/75) 15/12 Cal Bike :30 Plank Hold *Gauntlet style, Partner 1 performs the HPC, Partner...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES 16 Alt Cossack Squats 14 Step-Ups 10 Air Squats Workout Metcon (Time) FOR TIME 60 Air Squats 800m Run 60 Air Squats 60 DB Step-Up (50/35)|(35/20)* *24/20″ Box (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Flutter Kicks 1:00 DB Hollow Hold -Rest as Needed b/t Sets- (No Measure)Read more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) TABATA, 8 SETS (:20 ON, :10 OFF)* Jump Rope: – Single Unders – Alt Feet (Running in Place) – Backwards Single Unders – Double Unders *Switch movement every 2 sets Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Pike 10 Elbow Punches 10 Tempo Strict Press Strength Shoulder Press (1×6 / 1×4 / 1×2) STRICT PRESS 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES Min 1 – :45 Max Push Press (135/95)|(95/65) Min 2 – :45 Max Cal Row Min 3 – :45 Max Double Unders MIn 4 – Rest (Score is Lowest Round of Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back / Lats...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch :30 Hollow Hold :30 Plank Hold *After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load! Strength Deadlift (1×6 / 1×4 / 1×2) DEADLIFT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) 4 Sets AMRAP 3:00 12 Deadlifts (185/125 | (135/95) 24 Sit Ups -Rest 1:00 b/t sets – *Start AMRAP where you left offRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Skill Metcon (No Measure) FOR QUALITY * 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to Bar Pull-Ups -Rest- 1-3 Kipping Hips to Bar 1-3 Bar Muscle Ups *IF unable to complete this as written, skill acquisition of pull up and bar muscle up work. Coach will lead through tips and tricks (No Measure) Workout Metcon (Time) 10 ROUNDS FOR TIME 3 Bar Muscle-Ups * 6 Burpees to Plate 9 Kettlebell Swings (53/35)|(35/26) *Scale options: 6 Pull Ups or 9 Heavy bent over rows (Score is Time)Read more