BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 12:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps) Metcon (AMRAP – Reps) -Rest 5:00- AMRAP x 5 MINUTES 10 Burpees 15 Wall Balls 20/14 Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Pigeon Pose (L) 2:00 Saddle Stretch (w/ Lean Back) 1:00 Pigeon Pose (R) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/ Row/ Run (Do all 3 in any order) 10 Glute Bridges 20 Shoulder Taps 10 Push Ups 10 Air Squats 10 Kips Workout Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRX = not partitioned, start with Pull ups Cool Down Metcon (No Measure) 800m Cool Down JogRead more

BLK LBL Fitness Club – Virtual CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbell Workout “NCMETCON BASELINE II.I (Test)” (Weight) II.I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) “NCMETCON BASELINE II.II (Test)” (2 Rounds for reps) II.II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps) Metcon (2 Rounds for reps) AMRAP x 3 MINUTES Max Bar Muscle Ups or Pull Ups -Rest 3:00- AMRAP x 3 MINUTES Max Clean and Jerks 135/95 Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads & IT Band (L/R) (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. Extended Warm-up Metcon (No Measure) 10:00 EMOM Min 1: 5 Sumo DL (Build in weight) Min 2: 5-10 Reps Strict Bar Work* *Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang (No Measure) Workout Metcon (No Measure) With a Partner: 5K Row or Ski *Must switch every 500m While Partner is rowing, other partner is working through: AMRAP 5 Up Down Over Bar 10 Sumo Deadlifts (225/155)|(155/105) 15 T2B (No Measure) Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Cobra Stretch 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Pull Ups or Ring Rows 5 Push-Ups 10 Air Squats Following the Warm-Up go into your teaching of the Muscle Up. Workout “NCMETCON BASELINE I.I (Test)” (Time) I.I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned)* ZOOM class – MAX Burpees after mile “NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps) I.II. AMRAP x 15 MINUTES 5 Pull-ups or Bar Muscle-Ups 10 Hand Release Push-Ups 15 Air Squats (Score is Rounds + Reps)ZOOM class – Up Down jump to 6″ target substitute for pull upsRead more