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BLK LBL Fitness Club – CrossFit®


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

Hip Halo Warmup


3 sets (8-10 minutes)

30-sec row/bike (easy pace)

30-sec single/double unders

3 World’s Greatest Stretch (each side)

3 Tempo Back Squats (Build in weight/stay light)

**2. Strength Prep**

Use a heavyweight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up.

**3. Workout Prep**

1 set

5/4 Calorie Row/ Bike

5 Wall Balls (workout weight)

10 Double Unders


Back Squat (5X2)

2 Back Squat x 5 sets @85% of 1RM

* Complete a set on the 2 minutes *


Metcon (4 Rounds for time)

4 sets (1 set every 6 minutes)

25/20 Calorie Row

25 Wall Balls (20/14)

100 Double Unders

Target time each set: 3:45-4:30

Time cap each set: 5:00


Stimulus is moderate / moderate-high intensity. Athletes should find a pace that can be maintained across all 4 rounds resulting in similar scores or slightly faster with each round. Pushing too hard on the bike will result in leg burnout on wall balls resulting in more reliance on the upper body for wall balls which will cause more shoulder fatigue for double unders. Athletes should be very mindful of finding an appropriate bike pace to be efficient in the following movements. Athletes should be earning 60- 90 seconds of rest on each round. If they are not, have them decrease reps/calories.

Substitute Echo Bike (20/16)

Cool Down

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body