BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance/Fitness 4.40 Challenge Workout #4 (Time) (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed) (Scale) Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100 Dumbbell Snatch (light) 160 Single Unders Split reps as needed Target time: Sub 25:00 Time cap: 30:00 BLFC Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark) 4 Rounds 10 Strict Pull Ups @ moderate weight – maintain quality -rest 30 seconds- 10 Double DB Standing Bent Over Row @ moderate weight – maintain quality -rest 30 seconds- 10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality -Rest 2 minutes between rounds- * Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30-second Jump Rope 10 Dynamic Squat Stretches 5 Inchworms 5 Hang Dumbbell Snatch (each) 2. Workout Prep 2 sets: 10 Double Unders 5 Wall Balls (build in weight) 4 Dumbbell Snatch (build in weight) Workout 4.40 Challenge Workout #4 (Time) Freedom (RX’d) Teams of 2 160 Double Unders 160 Wall Balls (20/14) 160 Double Unders 160 Dumbbell Snatch (50/35) 160 Double Unders -Split reps as needed- (KG conv: 9/6 WB, 22.5/15 DB) Independence Teams of 2 120 Double Unders 160 Wall Balls (14/10) 120 Double Unders 160 Dumbbell Snatch (35/25) 120 Double Unders Split reps as needed (KG conv: 6/4 WB, 15/10 DB) Liberty Teams of 2 160 Single Unders 100 Wall Ball Thrusters (light) 160 Single Unders 100 Dumbbell Snatch (light) 160 Single Unders Split reps as needed...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap. Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3 (Scale) 21-15-9 Dumbbell Deadlifts (light) Dumbbell Push Press (light) -into- 15-12-9 Dumbbell Deadlifts (moderate) 50ft Bear Crawl after each set of Deadlifts Target time: 11-13 minutes Time cap: 15 minutes Accessory (Checkmark) Advanced: 5 sets: 30 seconds Top of Ring Dip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap. Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3 (Scale) 21-15-9 Dumbbell Deadlifts (light) Dumbbell Push Press (light) -into- 15-12-9 Dumbbell Deadlifts (moderate) 50ft Bear Crawl after each set of Deadlifts Target time: 11-13 minutes Time cap: 15 minutes Accessory (Checkmark) Advanced: 5 sets: 30 seconds Top of Ring Dip...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap. Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3 (Scale) 21-15-9 Dumbbell Deadlifts (light) Dumbbell Push Press (light) -into- 15-12-9 Dumbbell Deadlifts (moderate) 50ft Bear Crawl after each set of Deadlifts Target time: 11-13 minutes Time cap: 15 minutes Accessory (Checkmark) Advanced: 5 sets: 30 seconds Top of Ring Dip...Read more