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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate*

Banded 7’s Warm Up


3 sets:

30 sec Bike

10 Alternating V-ups

5 Knees to elbows

5 Tempo Bench Press (empty bar – focus on bar path)

2. Strength Prep

Athletes will be working back and forth between tempo bench press and high box jumps. Tempo for bench press is a 3 sec negative and 1 second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6″ lower than their max rep height.

3. Workout Prep

2 sets:

5/4 Calorie Bike

4 Alternating Dumbbell Snatches


Bench Press (5X3)

3 Tempo Bench Press x 5 sets @65% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Box Jumps (5×3)

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep


Metcon (Time)

3 rounds:

22/18 Calorie Echo Bike

30 Alternating Dumbbell Snatches (50/35)

Target time: 8-10 minutes

Time cap: 14 minutes


The stimulus is a moderately-high intensity. Athletes should find and maintain a steady push pace on the bike (pushing in the last 10-15 calories of the final bike) with strategic, consistently near-unbroken, breathable dumbbell snatches. Giving a heavy emphasis on breathing with all of these movements will aid athletes in their pacing.

Transition on and off the bike while getting right to work on the dumbbell.