Blackbird CrossFit – CrossFit
Benchmark Workout
CrossFit Sanitas (3 Rounds for reps)
AMRAP 6
9 Hang Power Snatches 75#/55#
9 Box Jumps 24/20
9 Thrusters 75#/55#
9 Bar Facing Burpees
Rest 1 minute
AMRAP 6
6 Hang Power Snatches 95#/65#
9 Box Jumps 24/20
6 Thrusters 95#/65#
9 Bar Facing Burpees
Rest 1 minute
AMRAP 6
3 Hang Power Snatches 115#/75#
9 Box Jumps 24/20
3 Thrusters 115#/75#
9 Bar Facing Burpees
Scaled Version
Metcon (3 Rounds for reps)
AMRAP 6
9 Hang Power Snatches (45/35#)
9 Step-ups
9 Thrusters (45/35#)
9 Bar-Facing Burpees
Rest 1 minute
AMRAP 6
6 Hang Power Snatches (45/35#)
9 Step-ups
6 Thrusters (45/35#)
9 Bar- Facing Burpees
Rest 1 minute
AMRAP 6
3 Hang Power Snatches
(45/35#)
9 Step-ups
3 Thrusters (45/35#)
9 Bar-Facing Burpees
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
200m Run
10 PVC Pass Throughs
10 Step-ups
10 Air Squats
5 No Push-up Burpees
100m Run
10 PVC Pass Throughs
10 Step-ups
5 Front Squats
5 Shoulder Presses
5 Push-ups
100m Run
10 PVC Pass Throughs
5 Box Jumps
5 Thrusters
3 Bar-Facing Burpees
SPECIFIC WARM-UP
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Hang Power Snatches
WORKOUT PRIMER
3 Hang Power Snatches (1st weight)
3 Box Jumps
3 Thrusters
3 Bar-Facing Burpees
3 Hang Power Snatches
(2nd weight)
3 Box Jumps
3 Thrusters
3 Bar-Facing Burpees
3 Hang Power Snatches (3rd weight)
3 Box Jumps
3 Thrusters
3 Bar-Facing Burpees
Cool Down
Warm-up (No Measure)
Accumulate
2:00 Pigeon stretch / leg
2:00 Couch stretch / leg