BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack. 1 ROUND EACH with empty bar: 5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top 5 Bench Press- no tempo Strength Bench Press (4 x Max Reps) 4 SETS Max Reps BW Bench Press* -Rest as Needed b/t Sets- *If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set. Workout...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises Partner Workout Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 20 Deadlift (275/185)|(185/135) 40 Toe 2 Bar 60 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way. **Additional Challenge — Double Overhand Grip for the DL and no bar slamming. -32:00 Time Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest Into… 2 SETS BARBELL FRONT RACK WORK :30 L/R Tricep Smash in Rig 10 Alt Front Rack Punches in Rig 10 Elbow Punches from Back Rack Strength Front Squat (5-5-5) 5-5-5 Front Squat* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 *Deload week from Wendler. Reps should be smooth and mechanics perfect. Workout Metcon (Time) FOR TIME 21-15-9 Thruster (95/65)|(65/45) Burpees to Target (6″) -9:00 Hard Cap- Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Calm Nasal Breathing 4:00 Flow Stretching 2:00 Calm Nasal BreathingRead more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank** Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 15 Up-Downs MIN 2 – 25 Russian Kettlebell Swings MIN 3 – 15 Ring Rows MIN 4 – MAX Plank HoldScore is weight on KB.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kipping Swings 5 Inch Worms + Push-Up 5 Jumping Squats 5 Up Downs Workout Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*RECOVERY OPTION Sets 1,3 & 5 – Barbara @ Smooth Pace Sets 2 & 4 – Row or Bike 5:00 for Cals Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Pedal on Bike 3:00 Foam Rolling QuadsRead more