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.

* Use the Ring Thing to perform weighted strict muscle-ups. Apparatus reduces body weight by 50%.

Metcon (Time)


Dumbbell Snatch (50/35#)(half each side)

*After each round:

50 Double-unders

80′ Walking Lunge

BEG: Metcon (Time)


Dumbbell Snatch (50/35#)(half each side)

*After each round:

50 Jump Ropes

40′ Walking Lunge

WU: Warm-up (No Measure)

Jump Rope 2 min

Lax ball shoulders / traps / lower back

10 Ring rows or Pull-ups

10 Dips or Dip support holds


Spiderman walks


10 Slam Balls

MOB: Warm-up (No Measure)

Crossover Symmetry “Recovery”

Lax ball calves