Blackbird CrossFit – CrossFit

Weighted Pull-ups (5 x 5 x 5 x 5 x 5)

Pull-up progression work:

3 Rounds of:

*10 Ring Rows

*3x Paused negatives: Pause for a 2 count at:Chin above bar, eyes, elbows at 90, inch from lockout.

*10 Scapular pull-ups (hang from bar and focus on rotating shoulder blades to elevate your body 1-2

Weighted dips (5 x 5 x 5 x 5 x 5)

Assisted Muscle-ups

Set rings at dip height and place a band between the rings. Sit on the band. Use the band to assist the pull-up and work on the transition (shoot through) into the bottom of the dip.

Jumping bar muscle-ups may also be performed. Focus efforts on the shoot through movement.

Anti-gravity (Time)

6 Rounds for time:

7 Snatches 95 / 65

50 double unders

7 toes to bar
Rx+ = Snatch 115# / 75#

BEG: Metcon (Time)

4 Rounds for time:

7 Slam Balls

30 Jump Ropes

7 Knee Raises or sit-ups

WU: Warm-up (No Measure)

400M Row

Lax ball shoulders / traps

10 Ring rows or Pull-ups

10 Dips

10 Slam Balls

10 GHD Sit-ups

10 GHD Back Extensions

PVC Pass throughs

MOB: Warm-up (No Measure)

Crossover Symmetry “Recovery”

Lax ball calves

Cobra Pose