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BLK LBL Fitness Club – CrossFit®


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

6 min AMRAP

30 sec Echo Bike

10 Plate Toe Touches (each side)

3 Up downs to seal pose

3 Box Get-overs (Practice Transition over box)

**2. Workout Prep**

1 set

2 Burpee Box Get Overs

15 Second Bike (workout pace) (each)

**3. Strength Prep**

Today we are performing the strength after the workout. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter. There is a 2.5% decrease from last week’s 70% reps but increase in total volume.


Metcon (10 Rounds for time)

10 Rounds

4 Burpee Box Get Overs (30/24)

12/10 Calories Echo Bike

– 90-sec rest between rounds –

Target time each set: 60-75 seconds

Time cap each set: 1:30

Stimulus is moderate pacing on box get overs and high pacing on assault bike. “High” pacing on assault bike should take total volume into consideration because fatigue will build across rounds. Pacing should be able to be maintained across entirety of rounds and will feel “moderate” in early rounds and will get more challenging as rounds progress.


Bench Press (10X3)

3 Bench Press x 10 sets @67.5% of 1RM

* Complete a set Every Minute *

* All sets completed at 67.5%

Cool Down

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)