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

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)… 4 Rounds of each movement, :10 rest between movements. Tabata 1- Bike or Jumping Jacks (EZ) Tabata 2- Russian KB Swings Tabata 3- Bike or Mtn Climbers (Moderate) Tabata 4- Jumping Air Squats Tabata 5- Bike or High Knees in place (Hard) Workout Metcon (AMRAP – Reps) 5 ROUNDS FOR REPS 1:00 KB Swings (53/35)|(35/26) 1:00 Box Jumps (24/20) 1:00 DB Squat Cleans (50/35)|(35/25) 1:00 Cal Bike or Row or Run -Rest 1:00 b/t Sets- (Score is Reps)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 10 DB Ground to Overhead 5/5 DB Upright Row 5/5 DB Single Arm Shoulder Press 5/5 Goblet Good Morning Workout “DOUBLE TROUBLE” (Time) FOR TIME 50-40-30-20-10 Double Under Toe to Bar *Run 400m After Each Set (Score is Time)Virtual = T2B substitute is VUps or Sit Ups Optional Finisher Metcon (No Measure) 3 SETS Max Set Tempo Push-ups (1111) Superset w/ Max Banded Tricep Extensions* -Rest 1:30 b/t Sets- *Attach light band to the rig and go for max set. If no Band, use a DB extended over head (No Measure)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) BODY FLOW… :30 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211) (Stay active) 1:00 Wall-Sit With an empty barbell or Single DB, perform… 10 Back Squats 8 Cossack Squats 6 Kang Squats 4 Tempo Back Squats (30X1) Strength Back Squat (5×5 (30X1)*) 5×5 (30X1)* Back Squat *Use 75-80% of 5RM for all sets. (Score is Load) Workout Metcon (Weight) E2MOM x 14 MINUTES 7 Back Squat (155/105)|(135/95) 7 Burpee Over Bar 7 Push Jerk (Score is Load) Virtual Crossfit Strength Metcon (No Measure) Glute Activation: 5 sets: 5 DB 1.5 Front Squat * :30 Glute Bridge Hold *Full front squat, up to half, back down to bottom of squat, and up to a standing position = 1 rep Virtual Workout – Limited Equipment Metcon (Weight) E2MOM x 14 MINUTES 7 DB Front Squat 7...Read more