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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s Warm up


6 min AMRAP

4 Alternating Dumbbell Snatches (lightweight – focus on transition)

3 Up Downs to Seal Pose

5 Alternating V-ups (each side)

5 Knees to elbow

2. Workout Prep

1 set:

4 Dumbbell Snatches (workout weight)

2 Burpee Over Dumbbell

4 Toes to Bar


Metcon (5 Rounds for time)

5 sets:

20 Alternating Dumbbell Snatches (50/35)

10 Burpees over Dumbbell

20 Toes to Bar

-Rest 2:00 between sets-

Target time each set: 2:30-3 minutes

Time cap each set: 3:30


The stimulus for todays workout is moderate intensity. Athletes should find a pace that can be maintained across workouts and result in similar times for each round.

Come out with a “test pace” for the first set to see how the body feels and make the necessary adjustments for the 2nd set to hold on or slightly improve.

Accessory Work

Resistance Band Chest Fly – High to Low (4X15)

4 sets: 15 reps

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight band. Stay the same and focus on strict control throughout

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)

Standing Barbell Curl (4X10)

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets