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BLK LBL Fitness Club – CrossFit®


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

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

**2. Strength Prep**

Athletes will spend 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

**3. Workout Prep**

25m Run

3 Burpees

25m Run

2 Burpee Box Jump Overs (24/20)

25m Run

1 Burpee Box Jump Over (30/24)


Clean (1X1)

Squat Clean

– Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *


Metcon (3 Rounds for time)

3 sets (1:1)

100m Shuttle Run (4x25m)

10 Burpees

100m Shuttle Run (4x25m)

8 Burpee Box Jump Overs (24/20)

100m Shuttle Run (4x25m)

6 Burpee Box Jump Overs (30/24)

Target time: 2 minutes – 2 minutes 30 seconds

Time cap: 3 minutes


Stimulus is moderate-high pacing across all sets. Athletes should start at a controlled pace to test out the first set and increase the tempo into sets 2 and 3. Athletes should be mindful of there leg fatigue with the increasing skill of the burpee.

Athletes can rest 1:1 or partner up and go You Go, I Go style.