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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.

3. Workout Prep

2 sets:

1 Shuttle Run

2 Hang Power Cleans (build in weight)

10 second Echo Bike (build in pace)


Clean (1X1)

-Heavy Single (10-12 minutes)

* Rest as needed between sets *


Metcon (8 Rounds for calories)

8 sets:

AMRAP 1:00

3 Shuttle Runs (25ft Down and Back)

3 Hang Power Cleans (185/125)

Max Calorie Echo Bike

-rest 2:00 between sets-

1 shuttle run = 50ft total (25ft down/25ft back).

The stimulus is high intensity. Athletes should push their effort on the shuttle sprints and hang power cleans to earn time on the assault bike. It’s very important that athletes realize that they should apply an effort to the assault bike that they can feel is maintainable over all 8 sets. Fatigue will build across sets in the legs from the bike effort so athletes should be mindful in how they approach the bike.