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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 Jumping Air Squats

5 GHD’s to parallel or V-Ups

5 Bench Press (empty bar – build across sets)

2. Strength Prep

Athletes will have 10-12 minutes to up in build weight on bench press to a heavy single and find a max height box jump. Have athletes partner up and alternate between the two movements completing 1 set of bench press and then transition to 1 set of box jumps. 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

1 set:

5/4 Calorie Echo Bike (workout pace)

5 Wall Balls

5 GHD’s

5/4 Calorie Echo Bike


Bench Press (1X1)

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Max Height Box Jump (Distance)

Max Height Box Jump


Metcon (Time)

25/20 Calorie Echo Bike



Wall Balls (20/14)

GHD’s (OR V Ups)


25/20 Calorie Echo Bike

Target time: 11-13 minutes

Time cap: 16 minutes


The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of assault bike calories. Effort applied to the first bike should allow for the athlete to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.

The workout is like a heat-seeking missile. It will lock on early and track you down right before the end.