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