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BLK LBL Fitness Club – CrossFit®


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

Banded 7’s Warmup


Hip Halo Warmup


3 sets (6-8 minutes)

10-sec handstand hold

5 Knees to Elbows

5 Double Dumbbell Deadlifts

5 Double Dumbbell Hang Power Cleans

5 Double Dumbbell Front Squat

5 Double Dumbbell Push Press

**2. Workout Prep**

2 sets (build up in weight)

3 Double Dumbbell Clean and Jerks

3 Toes to Bar

3 Double Dumbbell Front Squats

3 Handstand Push Ups


Metcon (2 Rounds for time)

4 rounds

15 Double Dumbbell Cleans (50s/35s)

15 Toes to Bar

-Rest 5 minutes-

4 rounds

15 Dumbbell Front Squats (50s/35s)

15 Handstand Push-ups

Target time for each workout: 6-7 minutes

Time cap for each workout: 10 minutes


Stimulus is moderate to moderate high intensity. Athletes have a low volume on today’s workout which will allow them to push the pace. The additional 5 minute rest between workouts will allow for an appropriate amount of rest so a similar effort can be applied to the second metcon. Core fatigue from T2B will affect the athlete’s ability to keep core engaged during the clean and shoulder fatigue from previous workout will affect athlete’s overhead stability in the handstand push ups.

The goal should be to start with a semi-aggressive pace through the rounds and see if you can hold. It will go by faster than they think.

Accessory Work

4 sets

10-15 Hip Extensions

5 Seated Box Jumps