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BLK LBL Fitness Club – CrossFit®


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

Tabata Echo Bike (8 sets)

* 20 seconds (moderate/10 seconds (recovery) *

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

**3. Workout Prep**

1 set

15 Second Echo Bike (workout pace)

10 Double Unders

15 Second Echo Bike (workout pace)


Metcon (Weight)

EMOM X 10:00

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps


Metcon (Time)

40/32 Calorie Echo Bike

200 Double Unders

40/32 Calorie Echo Bike

Target time: 9-11 minutes

Time cap: 15 minutes


Stimulus is moderate pacing and chipper style effort across metcon. Athletes should find a pace that can be maintained across the entirety of the workout but not so high that they drop-off due to burnout.

The workout is one of those survival mode metcons. Legs will be heavy when arriving at the double under, so be prepared for plan A to go to plan D quickly.

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back