BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats 20’ Slow Bear Crawl 20’ Slow Inch-Worm Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout. Workout Metcon (No Measure) 4 ROUNDS FOR QUALITY* 5 Deadlift (Athlete Choice, Heavy) 10 Strict HSPU or DB Strict Press 20 Sit-ups *Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time. GHD Sit-ups optional. -16:00 Time Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) 1 SET 10-15m, Perform movement then Jog Back… Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk on heels -Quick Rest- 1 SET 10-15m, Perform movement then Jog Back… High knees Butt kickers Side Skip Jumping jacks (down and back) Single Leg forward hop (right leg) Single Leg forward hop (left leg) Karaokes (down and back) 100m run Workout Metcon (Time) FOR TIME 1 Mile Run into… 50-40-30 Pull-up Push-up* *Hand Release Optional -20:00 Hard Cap-Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5 Sots Press (PVC) 1 ROUND P1: Bike P2, Complete Full Round 5 Overhead Squat 5 Jumping Squat PVC in Back Rack 5 Cossack Squat PVC in Back Rack 5 Hang Muscle Snatch (PVC) Strength Snatch (8×1) SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout Metcon (No Measure) EMOM x 12 MINUTES* MIN 1 – :45 Max Power Snatch (95/65)|(65/45) MIN 2 – :45 Max Cals on Bike *:15 Mandatory rest after each :45 work period.Read more

BLK LBL Fitness Club – CrossFit® Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring Rows Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Muscle-Up Development Workout Metcon (Time) FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups (Ring or Bar) *At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20) -14:00 Time Cap- Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Rolling* *Focus on lats, shoulders, and t-spine.Read more

BLK LBL Fitness Club – ZM:30 Warm-up Warm-up (No Measure) 1 ROUND 30 Burpees For Time* (increase pace every 10 burpees!) *Every 10 Burpees, perform 5 MB Thrusters Workout Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 4 MINUTES* 3-6-9-12-15 … Wall Balls Burpees -Rest 1:00 b/t Sets- *Pick up where you left off for each AMRAP.Read more