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BLK LBL Fitness Club – CrossFit®


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

5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Today’s weight should be 5-10lb TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead. 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

5/4 Calorie Echo Bike

2 Box Jumps

1 Bar Muscle Up

100m Run

10ft Handstand Walk


Metcon (Weight)

Every Minute (10:00)

5 Power Clean and Push Jerks

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


Metcon (AMRAP – Rounds)

3 rounds

Min 1: 12/10 Calorie Echo Bike

Min 2: 10 Box Jumps (24″/20″)

Min 3: 5 Bar Muscle Ups or 8 Burpee Pull Ups

Min 4: 150m Run (OR 200/175m Row)

Min 5: 25’ Handstand Walk (OR 25′ Seal Walk) (OR 50′ Bear Crawl)

Min 6: Rest