Blackbird CrossFit – CrossFit
Benchmark Workout
12 Days of Christmas (Time)
*After completing the first movement then complete the second movement followed by the first. Continue adding an additional movement and then completing the previous movements in descending order until you complete the final round with all of the movements. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 2 HSPU + 1 Clean, then 3 Front Squats + 2 HSPU + 1 Clean, etc.
– 1 Clean (95/65)
– 2 Hand Stand Push Ups
– 3 Front Squats (95/65)
– 4 Sumo DeadLift High-Pull (95/65)
– 5 CTB Pull Ups
– 6 Box Jumps (24/20)
– 7 Burpees
– 8 Push Ups
– 9 Wall Balls (20/14)
– 10 Kettle Bell Swings (53/35)
– 11 Deadlifts (95/65)
– 12 Thrusters (95/65)
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
Then Coach Led Demo and Equipment set-up
5 Empty Bar Cleans
5 Handstand Push-ups
5 Front Squats
5 Sumo Deadlift High Pulls
5 CTB Pull-ups/Pull-ups/Ring Rows
5 Box Jumps/Step-ups
5 Burpees
5 Push-ups
5 Wall Balls
5 KB Swings
5 Deadlifts
5 Thrusters
Cool Down
Warm-up (No Measure)
Accumulate:
2:00 Couch Stretch / Leg
1:00 Banded Shoulder Distraction / Arm