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BLK LBL Fitness Club – CrossFit®


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

1:00 Machine

– into –

Hinshaw Warm-Up (10-12 minutes)

– into –

Sandbag Clean Practice

**2. Workout Prep**

2 sets

100m Run (Workout Pace)

2 Sandbag Cleans (work up in weight)


Metcon (3 Rounds for time)

3 sets

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

-rest 1:1 between sets-

RX+ 150/100

Target time: 3:30 – 4:30

Time cap: 5 minutes


Stimulus is moderate across all rounds. Like a lot of workouts when we perform multiple sets we don’t want athletes coming out hot (unless stated). Hamstrings are going to feel it here so be sure athletes get a good warm up. Goal is trying to stay consistent or get slightly faster on the sets while making swift work of the lighter sandbag.

Advanced athletes that are looking for a challenge should go with a heavier bag/barbell.

Accessory Work

Bottom-Up Single Arm Standing KB Press (4X10)

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bent Over Lateral Raises (4X10)

Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.