Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

3 Rounds

10 Alt. Single DB Hang Squat Cleans (50/35#)

10 Toes-to-Bar

30 Double Unders

Then

3 Rounds

10 Single DB Thrusters (50/35#)

10 Pull-ups

30 Double Unders

Then

3 Rounds

10 Alt. DB Snatches (50/35#)

10 Chest-to-Bar Pull-ups

30 Double Unders

*If you finish, go back and start over at the top triplet of movements

*Score is total reps

Scaled Version

Metcon (AMRAP – Reps)

AMRAP 20

3 Rounds

10 Alt. Single DB Hang Squat Cleans (35/20#)

10 Knee Raises

30 Single Unders

Then

3 Rounds

10 Single DB Thrusters (35/20#)

10 Ring Rows

30 Single Unders

Then

3 Rounds

10 Alt. DB Snatches (35/20#)

10 Ring Rows (harder angle if possible)

30 Single Unders

*If you finish, go back and start over at the top triplet of movements

*Score is total reps

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

:30 Single Unders

10 Arm Circles forward and backwards

5 Bootstrap Squats

5 Alt. Groinders /side

5 Yoga Push-ups

10 Ring Rows

:30 Single Unders

10 Arm Circles forward and backwards

5 Tempo Air Squats

5 Active Spider-mans / side

5 Push-up Ts

10 Ring Rows

:30 Single Unders

10 Arm Cirlces forward and backwards

5 Pause Air Squats

5 Reverse Lunges

5 Push-ups

10 Ring Rows

SPECIFIC WARM-UP

30 Fast Singles

10 Slow High Singles

10 Penguin Jumps

:30 Max Double Unders or attempts

(Alt. DB Squat clean progression)

6 Alt. Single Arm DB Hang Power Cleans

6 Single Arm Front Squats (3/arm)

6 Alt. Single Arm DB Hang Squat Cleans

(Single arm Thruster progression)

6 Single Arm Push Press (3/arm)

6 Single Arm Thrusters (3/arm)

Alt. DB Snatch Progression

6 Single Arm DB Deadlifts (3/arm)

6 Alt. Single Arm DB Hang Snatch

6 Alt. DB Snatches

T2B/Pull-up Progression

5 Scap Pull-ups

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

3-5 Strict Pull-ups

5 Kipping Pull-ups

5 C2B

Movement Practice

1 Round

4 Alt. DB Squat Cleans

4 T2B

10 Doubles or Singles

1 Round

4 Single Arm DB Thruster (2/side)

4 Pull-ups

10 Doubles or Singles

1 Round

4 Alt. DB Snatches

4 C2B

10 Doubles or Singles

Cool Down

Warm-up (No Measure)

2:00 Banded Shoulder Distraction

1:00 Childs pose