BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy Row 2: 8/8 SA Sumo Deadlifts 3: 30 Single Unders + Samson Lunges Round 2 1: Moderate Pace Row 2: 8/8 SA Suitcase Deadlifts 3: 30 Alternating Leg Single Unders + Groiners Round 3 1: Mod-Hard Row 2: 8/8 Single Leg RDL 3: 30 Big Jump Single Unders + Inch Worms Round 4 1: 30s Workout Pace Row (Hard) 2: 25’/25’ SA Suitcase Carry 3: 30 Double Unders + Bent Over Row Workout Metcon (Time) 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) BARBELL WARM-UP* 3-4 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push Press Strength Clean and Jerk (3RM) ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) Workout Metcon (AMRAP – Reps) AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go…perform 15 Air Squats (Score is Reps)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (2:00 CAP) :30 Single Arm DB Front Rack Carry/Arm 10 Up-Downs 10 Air Squats :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) :30 Single Arm DB Overhead Carry/Arm 10 Burpees 5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) 10/10 Single Arm DB Thrusters/Arm 10 Burpees Over the DB :30 Tuck Hold Workout “RIGHT & LEFT” (3 Rounds for reps) AMRAP x 5 MINUTES 10 Right Arm DB Thrusters 8 Burpees Over DB 10 Left Arm DB Thrusters -2:00 Rest- AMRAP x 4 MINUTES 8 Right Arm Thrusters 6 Burpees Over DB 8 Left Arm DB Thrusters -2:00 Rest- AMRAP x 3 MINUTES 6 Right Arm DB Thrusters 4 Burpees Over DB 6 Left Arm DB Thrusters (Score is Rounds + Reps...Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND (:45 ON // 15 OFF) MVMT 1 – Burpees -:15 Rest- MVMT 2 – Row -:15 Rest- MVMT 3 – Knee Push-Ups -:15 Rest- MVMT 4 – KB Sumo Deadlifts -:15 Rest- MVMT 5 – Alt. Deadbugs Workout Metcon (3 Rounds for reps) 3 SETS FOR MAX REPS 1:00 MAX Cal. Row 1:00 MAX Box or Bench Dips 1:00 MAX KB SDHP 1:00 MAX Sit-Ups -1:00 Rest b/t Sets- (Score is Reps for Each Set)Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Arm Haulers 10 Sit Ups 2 ROUNDS… 5/5 Tempo DB Strict Press (30X1) 10 Box Jumps + Step-Down (Low Box) Workout Metcon (Time) 2 ROUNDS FOR TIME 10 DB Strict Press 10 Box Jumps -Rest 1:00- 2 ROUNDS FOR TIME 10 DB Push Press 10 Box Jump Overs -Rest 1:00- 2 ROUNDS FOR TIME 10 DB Push Jerks 10 Burpee Box Jump Overs -12:00 Hard Cap- (Score is Time) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 of Flow Stretching (No Measure)Read more