BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 400m Run into… AMRAP x 4 MINUTES 6 Alt. Box Step Ups 5 Clean Deadlifts or DB Deadlifts 4 Hang Muscle Cleans 3 Shoulder Press Strength Push Press (5×5) 5×5 Push Press* *Keep loading moderate (Score is Weight) Workout Metcon (Time) FOR TIME 21-15-12-9-6-3 Hang Power Clean (115/75)|(75/55) Push Press Up-Down Box Jump Overs (24/20) (Score is Time) Virtual Crossfit Strength Metcon (No Measure) 5 Sets: 10 DB Push Press (:02 pause in extended position) :30 Plank Hold Virtual Workout – Limited Equipment Metcon (Time) FOR TIME 21-15-12-9-6-3 DB Hang Power Cleans Push Press Up-Down Box Step Up (24/20) (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS (8:00 CAP) 100m Row 10 Alt Groiners 10 Scap Push-Ups 10 Plank to Pike Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row or 1:00 Air Squats + 1:00 Up Downs 30 Walking Lunges 30 Sit-Ups 400m Run 15 Ring Rows or 10 Strict Pull-Ups 3 Wall Walks or walk out push ups (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 5 SETS 1:00 Wall Sit 1:00 Weighted Plank 1:00 Rest (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)* MVMT 1 – Single Unders MVMT 2 – High Single Unders MVMT 3 – Alt Right & Left Foot MVMT 4 – Backwards *2 Rounds of each movement Into… 3 ROUNDS * 5 Snatch Grip Romanian DL 5 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Grip Push Press (back rack) 5 Hang Power Snatch *Virtual = modify with a single DB Extended Warm-up Metcon (Weight) EVERY 1:30 FOR 5 SETS 25 Double Unders 5 TNG Power Snatches* *Keep loading moderate-light to moderate. ** VIRTUAL = 10 Alt DB Snatches (build if possible) (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 3:00 RUNNING CLOCK… 50 Double Unders 21 Power Snatch (75/55)|(45/35) -Rest Remainder- ON A 3:00 RUNNING CLOCK… 75 Double Unders 15 Power Snatch (95/65)|(65/45) -Rest Remainder- ON A 3:00 RUNNING CLOCK… 100...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 25ft Toe Walks 25ft Over the Fence/Under the Fence 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps -Rest 1:00- AMRAP x 3 MINUTES 10 KB Sumo Deadlift 5/5 KB Strict Press 10 Push Up to Pike Workout Metcon (Time) 3 SETS 800m Run 40 Slam Ball (30/20)|(20/10) or DB Ground to Overhead (30/20) 30 Kettlebell Swing (53/35)|(35/26) -Rest 1:00 b/t Sets- (Score is Time)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8 Scap Push-Ups (:01 Pause at top & bottom) 8 Jumping Air Squats w/ Slow Descent *From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat. Strength Front Squat (5×5) 5×5 Front Squat* *Keep loading moderate. (Score is Weight) Virtual Crossfit Strength Metcon (No Measure) 5 Sets: 10 Slow DB Front Squats 1:00 Glute Bridge Hold Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE AMRAP” AMRAP x 6 MINUTES 12/10 Cal Cardio or 200m Run 8 Front Rack Lunges (95/65)|(65/45) or DBs 8 Hand Release Push-Ups -Rest 2:00- AMRAP x 6 MINUTES 12/10 Cal...Read more