BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) AMRAP X 4 MINUTES :30 Bike (Moderate Pace) 10 PVC Push Press with Back Against The Wall :20 Mountain Climbers Workout Metcon (No Measure) AMRAP x 10 MINUTES 12/10 Cal. Bike 10/10 Single Arm DB Push Press 20 Grasshoppers* *In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm Optional Finisher Warm-up (No Measure) 2-3 SETS 5/5 Single Arm DB Upright Rows @20X2 :45 Ring Plank or Floor PlankRead more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Game Time! Then… 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with Twist 10 Forward Leg Swings (each side) 10 Lateral Leg Swings (each side) Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light) MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press MIN 2 — Row or Bike, Moderate Effort *This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week. Cool Down Warm-up (No Measure) FOR RECOVERY...Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 2 ROUNDS Increasing Effort on Bike in Round 2… 1:30 Bike 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high jump) 7 Barbell Good Morning Then into a more specific barbell warm-up… 2 ROUNDS 5 Slow Deadlifts (pausing at mid-thigh) 5/5 Full Grip Elbow Punches 10 Tall Muscle Cleans Strength Power Clean (5×3) 5×3 Power Clean* *Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM. Workout “ELIZA-PLUS” (Time) FOR TIME 27-21-15-9 Power Clean (135/95)|(95/65) Ring Dip or HR Push-up Optional Finisher Warm-up (No Measure) 3 SETS 15 Barbell Bent Over Rows (Supinated Grip) 15 DB Strict Press (Light)Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3-4 ROUNDS… 100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs 8/8 DB Filly Lunges 10 DB Bent Over Rows 10 DB Death March Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 400m Row* 15 Up-Downs 10 Strict Pull-ups *Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round. Cool Down Warm-up (No Measure) FOR RECOVERY* 3:00 Lat Rolling 3:00 Banded Distraction 3:00 Pec Smash with Ball or Bell *Each exercise is 1:30 on one side and 1:30 on opposite.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) GENERAL WARM-UP… 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide Stance Air Squats :30 Plank to Pike After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat. 3 ROUNDS… 3 Partner Front Rack Stretch w/ PVC/ partner* 3 Partner Wall Squats (32×1)** Strength Front Squat (10RM) ON A 15:00 RUNNING CLOCK… Establish 10RM Front Squat* *Max 2 attempts at 10RM Workout Metcon (Time) FOR TIME 20 Front Squat (135/95)|(95/65) 40 Sit-ups* 40 Plate OH Step-Back Lunges (25/15)|(15/10) 15 Front Squat (155/105)|(115/75) 30 Sit-ups 30 Plate OH Step-Back Lunges 10 Front Squat (185/125)|(135/95) 20 Sit-ups 20 Plate OH Step-Back Lunges 10 Front Squat (185/125)|(135/95) *GHD Sit-ups Optional **For the Plate OH Lunges, Plate must be held OH...Read more