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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up


3 sets:

20-second Row

10 Single Arm Shoulder Press (each)

5 Deadlifts (empty bar – build across sets)

2. Strength Prep

Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU. Have athletes partner up and alternate between the two movements completing 1 set of deadlifts and then transition to 1 set of max strict handstand push-ups. Have them warm up on handstands between the deadlift sets. Ensure athletes don’t wear themselves out, have them go for it when they feel comfortable and ready. The rest will be between the two movements and the time it takes for both partners to perform. The goal is to reach a heavy single in 5-6 working sets.

3. Workout Prep

2 sets:

100m Row (at workout pace)

1 Sandbag Clean (build in weight)

Deadlift (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Handstand Push-ups (Strict)

Handstand Push-ups (Strict): Max Reps

Scaling Options

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups


Dumbbell Shoulder Press


Metcon (3 Rounds for time)

Teams of 2

3 sets: (each/1:1)

15/12 Calorie Row

4 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)

12/10 Calorie Row

3 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)

9/8 Calorie Row

2 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)

Target time each set: 3-3:45 minutes

Time cap each set: 4 minutes


Stimulus is moderate-high intensity across rounds. Athletes will go back and forth with a partner, one resting while the other completes a full round. Athletes should push the pace on rounds but not so much that they have to rest excessively when going to the sandbag.

The rest will be pretty lengthy, so test the first round out, and then they should steadily increase for the next 2.