BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout (Time) (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Scale Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups Target time: Sub 40 minutes Time cap: 50 minutes Strength/Accessory Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality -rest 30 seconds- 12 Standing DB Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality -rest 30 seconds- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality -Rest 2 minutes between rounds-...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout (Time) (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Scale Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups Target time: Sub 40 minutes Time cap: 50 minutes Strength/Accessory Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality -rest 30 seconds- 12 Standing DB Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality -rest 30 seconds- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality -Rest 2 minutes between rounds-...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Banded Pull Aparts 5 Bench Press (build in weight) 10 Sit Ups 10 Box Step Ups 2. Workout Prep 2 sets: 5/4 Calorie Machine 2 Bench Press -practice transitioning on and off machines Workout 4.40 Challenge Workout (Time) Freedom (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Independence Teams of 2 440 calories on any machine -Every 3:00 perform 4 Bench Press (155/95) or 8 Push-ups or 8 Dumbell Bench (2×50/35) (KG conv: 70/42.5 Bar or 22.5/15 DBs) Liberty Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE 4.40 Challenge Workout (Time) (RX’d) Teams of 2 440 calories on any machine *Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2×50/35)) **Start with the Machine (KG conv: 85/50 Bar or 22.5/15 DBs) Scale Teams of 2 220 calories on any machine -Every 3:00 perform 8 Dumbbell Bench Press (light) or 8 Elevated Push-ups Target time: Sub 40 minutes Time cap: 50 minutes Strength/Accessory Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality -rest 30 seconds- 12 Standing DB Lateral Raise @ moderate weight – maintain quality -rest 30 seconds- 10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality -rest 30 seconds- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality -Rest 2 minutes between rounds-...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Performance Back Pause Squat Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds) in 12-15 minutes CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# (RX’d) 11.1/14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 35/25) *Repeat from Jan 8th, 2024 Scale 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Fitness Metcon (Time) Teams of 3 Buy-In 50 Synchro Double Dumbbell Hang Clean & Jerks * Time Cap 3 minutes. If you finish early, rest until the 3 min mark. @ 3:00 P1- 1 min max meter Row P2- 12 Double Dumbbell Arm Raises (6 Lateral + 6 Front) P3- 20 yd.Sled Pull or 20 yard Double DB/KB Farmer Carry Rotate...Read more