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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row


3 sets:

5 Wall Balls

5 Kipping Knee Raises

5 Low Box Jumps

5 Sumo Deadlift High Pulls (empty bar)

5 Up Downs


2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep

1 set:

5/4 Calorie Row

5 Wall Balls

4 Box Jumps

3 Sumo Deadlift High Pull

2 Burpees

2 Shoulder to Overhead


Split Jerk (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *


Metcon (Time)

“The End 1,2,3”

3:00, 6:00 Amrap, and For Time.

20/16 Calorie Row

30 Wall Balls (20/14)

20 Toes to Bars

30 Box jumps (24/20)

20 Sumo Deadlift High Pulls (95/65)

30 Burpee over Bar

20 Shoulder to Overhead (135/95)

– 2-minute rest/reset between each AMRAP –

*Score your “For Time Round”

*Score Reps in 3:00 and 6:00 AMRAP in notes

Target number of reps for each set:

Set 1: 65+ reps

Set 2: 100+ reps

Target Time:

Set 3: 10-12 minutes

Minimum number of reps before scaling:

Set 1: 50 reps

Set 2: 75 reps

Target Cap:

Set 3: 15 minutes


2011 CrossFit Games

The stimulus for today’s 3 part workout is moderate-high effort into a grind and survival pace. As time increases we should see athletes start to settle their pacing down in a more controllable effort that allows for non-stop movement.

A lot to set up, so get athletes rolling as soon as the strength is complete.