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