Blackbird CrossFit – CrossFit
Strength
Back Squat (3-3-3-3-3)
-increase loading across each set as able
-aim for about 8-10 sets as you slowly increase loading
Chipper Style Workout
Metcon (Time)
For Time:
20 Back Squats (225/155#)
40 Toes-to-Bar
60/50 Calorie Row or Bike 50/32
Scaled Version
Metcon (Time)
For Time:
20 Back Squats (95/65#)
40 Sit-ups
50/35 Calorie Row or Bike 40/22
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
1:00 on Machine
5 Bootstrap Squats
5 Kip Swings
Set 2:
1:00 on Machine
10 Air Squats
5 Knee Raises
Set 3:
1:00 on Machine
10 Back Squats
5 Toes-to-Bar
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
1:00 on Machine
5 Bootstrap Squats
5 Kip Swings
Set 2:
1:00 on Machine
10 Air Squats
5 Knee Raises
Set 3:
1:00 on Machine
10 Back Squats
5 Toes-to-Bar
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Groiner Stretch / Side
:30 Couch Stretch / Side