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BLK LBL Fitness Club – CrossFit®


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

2:00 Machine


3 rounds (6-8 minutes)

10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)

10 Alternating V-Ups

10 Jumping Air Squats

5 Up Downs

**2. Skill Work**

This week, athletes will be working up in weight to a heavy 1 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig but athletes should step back far enough so that bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.

**3. Workout Prep**

with partner

3 rounds

2 Synchro Burpee Facing Line

1 Shuttle Run

* Increase speed each round to workout pace or what might feel comfortable *


Push Jerk + Split Jerk (5X2)

1 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *

Advanced athletes should work up to a moderate-heavy weight in working sets (not counting warm-up sets).

Beginner athletes should still stay light and work on consistency.


Metcon (Time)

Teams of 2


Synchro Line Facing Burpees


Shuttle Runs (each) after each set of Burpees

* 1 shuttle run equals 25ft down + 25ft back *

Target time: 12-14 minutes

Time cap: 18 minutes


The stimulus for today’s workout is moderate-high intensity. Athletes are moving together the whole time with a planned out pace. They shouldn’t be afraid to adjust in order to keep moving and push until the end.

Shuttle Run: 50ft total for each shuttle run, 2 = 100ft (down, back, down, back)

Increase team size to 3 or 4 if needed.

Accessory Work

Flat Bench DB Chest Fly (4X12)

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight and stay the same across sets

Elevated Heel Goblet Squat (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets