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 Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 5 Roll and Reach 10 Glute Bridges 10 Deadbugs 5 Deadlifts (empty bar) 5 Pike Push Ups 2. Workout Prep Use this time to build up on your deadlift (just the first weight) while completing some handstand push ups and handstand walks between sets. Workout 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 Freedom KG conv: 102.5/70, 142.5/92.5 Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk =...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