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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm-up


3 sets:

30-second Echo Bike

5 1¼ Squats (empty bar)

5 hang Power Cleans

10 Alternating V-Ups

2. Strength Prep

Athletes will have pause front squats today. The weight selected should be 70% of 1rm and athletes should pause for 2 seconds at the bottom of each squat. Athletes should maintain tension at the bottom of the squat and ensure that they breathe out through pursed lips when standing (and not holding their breath). For weighted pull-ups, we will use 65% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.

3. Workout Prep

2 sets:

5/4 Calorie Echo Bike

5 Hang Power Cleans (increase weight)


Paused Front Squat (5X2)

2 Pause Front Squats x 5 sets @70% of 1RM

* Rest as needed between sets *

Weighted Chin Up (5X3)

3 Strict Weighted Pull-ups x 5 sets @65% of 1RM

* Rest as needed between sets


Metcon (Time)


Hang Power Cleans (95/65)

Calorie Echo Bike

(Women Calories: 16-14-12-10-8-6)

Target time: 8-10 minutes

Time cap: 14 minutes


The stimulus is moderate- high intensity. Athletes should start off a little conservative in the early rounds and steadily increase their effort as the reps descend. Athletes must realize that they should apply an effort to the echo bike that they feel is maintainable over all sets. Fatigue will build across sets in the legs from the bike effort, so athletes should be mindful of how they approach the bike off the start.

Let’s see if we can keep transitions short and sweet between each movement.