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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry or Banded 7’s


Hip Halo Warmup


3 sets:

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Bench Press (empty bar – slow and controlled)

3 Updowns to seal pose

3 Box Step-Ups (each side)

2. Strength Prep

Athletes will have pause bench press and high box jumps. For pause bench, athletes will lower the bar until contact is made with the chest, hold for 2 seconds, and then press to lockout. It is important that athletes make sure they maintain tension and not rest the bar on their chest. High box jump can be at a height that is slightly intimidating but consistently doable for 3 reps at a time. 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

3 sets:

2 Squat Snatch (build-in weight)

2 Burpee Box Jump Overs


Bench Press (5X2)

2 Pause Bench Press x 5 sets @70% of 1RM

*2-3 second pause*

* Rest as needed between sets *

Box Jumps (5X3)

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep


Metcon (2 Rounds for time)

12 Squat Snatch (135/95)

20 Burpee Box Jump Overs (24/20)

12 Squat Snatch (135/95)


8 Squat Snatch (155/105)

20 Burpee Box Jump Overs (24/20)

8 Squat Snatch (155/105)

Target time each set: 3:30-4:30

Time cap each set: 6 minutes

*Weight for the first snatch should be approximately 55-60% of 1rm. Weight for the second snatch should be approximately 65-70% of 1rm.


Stimulus is moderate pacing. Athletes should plan to move quickly on the barbell, but not so fast that they begin missing reps. The first metcon has a time cap of 10:00 minutes. If the weight is chosen correctly, athletes should be able to complete each barbell section in 2-2:30 minutes.

This should be high-skilled lifting paired with some bodyweight grunt work. Don’t rush the lift and stay calm through the burpees.