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)
20-18-16-14-12-10*
Dumbbell Snatch (50/35#)(half each side)
*After each round:
50 Double-unders
80′ Walking Lunge
BEG: Metcon (Time)
18-14-10-6*
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
Lunges
Spiderman walks
Inchworms
10 Slam Balls
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”
Lax ball calves