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BLK LBL Fitness Club – CrossFit®


**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s


Hip Halo Warmup


8 min AMRAP

10-sec handstand hold

3-inch worms

5 alt. V-ups (each side)

5 Knees to Elbows

3 Sandbag Cleans (light and focus on form)

**2. Skill Work**

2 sets

10 PVC Pass Throughs

10 PVC Shoulder Press

10 PVC Overhead Squats


Athletes will be spending time working on snatch grip push press (back rack) + snatch balance. The purpose of the strength is to build strength and confidence in the overhead position of the receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.

**3. Workout Prep**

1 set (with partner)

1 Synchro Wall Walk

4 Synchro Toes to Bar

1 Sandbag Clean (Each)


Snatch Push Press + Snatch Balance (1X1)

10-15 Minutes of Practice

– Stay light and focus on form


Metcon (Time)

Teams of 2

AMRAP 3 Minutes

3 Synchro Wall Walks

12 Synchro Toes to Bar

Max Reps Sandbag Cleans (150/100) (OR Power Cleans 185/125)

-Rest 1 Minute between sets-

*Complete sets until you get to 50 Sandbag Cleans combined

Target number of Reps each set: 10+ Sandbag Cleans

Minimum number of reps before scaling: 8


Stimulus is moderate pacing across the 3 minutes. Teams will start each Amrap with a partner standing, facing the wall. At the top of the minute, they may begin to move through the synchronized movements with a steady/planned pace for both. Whatever time is left in the 3 minutes, athletes will chip away from the reps of Sandbag cleans. Once the clock strikes 3 minutes, athletes must stop, write down their reps complete, rest 1 minute, and repeat until 50 reps (total) are completed. This workout is scored by total time, including rest.

Goal should be to have at least 1 minute remaining to work on the Sandbag on each amrap.

Advanced athletes should substitute a 50ft Handstand Walk (each) instead of wall walks and up the Toes to Bar to 15 rep. if they are feeling froggy.