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BLK LBL Fitness Club – CrossFit®


Back Rack Lunge (Double Progression Week 2)

3 Total Sets

4-6 Reps on EACH leg

superset with;

10-12 Heavy DB Russian Twists

Rest 2min.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.


Metcon (AMRAP – Reps)

5 Total Rounds of:

2:00. AMRAP:

12/9 Cal Cardio

8 Deadlifts 185/135

Max Lateral Burpees Over The Bar

Rest 1min.
RX+ 225/155

Try to be at like 90% effort on each 2min. bout. Then on the last one, lay it all out there! Interested to see what the highest score is on this 🙂