BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1:00 Bike (EZ) or Jog Into… AMRAP x 3 MINUTES 6/6 Single Leg Glute Bridges 6 Barbell RDLs 6 Alt. Step-Ups Into… 1:00 Bike (MOD) Or Jog Strength Metcon (Weight) FOR QUALITY* 12/12 – 10/10 – 8/8 Slow KB Goblet Box Step-Up (20) KB Extended Arms Sit Ups (anchor feet) *Increase weight after every full set (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 50/40 Cal Bike or 800m Run 30 DB Deadlifts 50/35 50 Box Step-Ups (24/20) (Score is Time) Finisher Metcon (No Measure) 3 SETS FOR QUALITY 1:00 Side Plank (R) :30 Max Alt. V-Ups 1:00 Side Plank (L) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press (each side) 10 Scap Pull-Ups 20 Single Unders Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest or T2B MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. (No Measure) Workout Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Cool Down Warm-up (No Measure) OPTIONAL RECOVERY 400m Jog AND/OR 1:00 Calf Smash (R) 1:00 Calf Smash (L) 3:00 Foam...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round Workout Metcon (Weight) 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets- (Score is Weight) Finisher Metcon (No Measure) 20:00 AMRAP 10 BB deadlifts (athlete choice.moderate weight) 10 DB bench press 10 DB bent rows 20 V UpsRead more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m Run (EZ→ Mod→ Hard) Workout Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35)|(35/25) Max Plate Overhead Flutter Kicks -No Additional Rest b/t Sets- (Score is Total Reps) Post-Workout Strength Metcon (No Measure) 10:00 EMOM SKILL Min 1: Athlete Choice 1 Min 2: Athlete Choice 2 *CHOOSE 2 movements you want to practice and improve on… examples are butterfly pull ups, muscle ups, HSPU, double unders, pistols, toes to bar… the list goes ON! (Score is Weight)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 Row (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean Following the warm-up go into your teaching of the Power Clean. Workout Metcon (Time) FOR TIME 1000/800m Row or 800m Run* 60 Slam Balls (30/20)|(20/10) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row or 800m Run* *If you start on rower, finish on 800m Run; if you start on the 800m Run, finish on the Row (Score is Time) Cool Down Warm-up (No Measure) FOR QUALITY 400m Lung Walk —FEEL THE GLUTE BURN— (No Measure)Read more