Blackbird CrossFit – CrossFit

Benchmark Workout

“THE CALI BEAR” (Weight)

Every :30 for 20 Minutes

1 Power Clean & Jerk

Rx+ 225#/155#

Rx 155#/105#

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Unlike our Power Clean and Snatch workouts from the last two weeks, in this workout you choose a moderately challenging weight from the start and stick with it the entire way through. No weight changes today. After a few mins moderately challenging will become difficult. Many of you have benchmark score on this one to guide your decision making. Ignore the Rx and Rx+ loadings above, they are just guiding weights. You can choose whatever works for you. Everyone should mark their workout as Rx’d today regardless of the weight you choose.

When entering your scores today, if you performed 1 Power Clean and Jerk every :30 for 20 minutes then you’ve done the workout as Rx so be sure to click the Rx button in Wodify. The weights listed today are simply guidelines. Find a challenging but automatic heavy single and hold it across all sets for 20 minutes.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

2 Rounds of:

20 Jumping Jacks

5 Sumo Inch Worms

5 Yoga Push-ups

5 Jump Squats

BARBELL WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Clean

5 Hang Power Clean

5 Power Cleans

5 Jump and Land with hands on shoulders

5 Jump, punch and land

5 Push Jerks

WITH A LIGHT LOAD PERFORMED COACH LED

3 Power Cleans w/ :01 Pause in the catch

3 Power Cleans w/ :01 Pause in the catch + Push Press

3 Power Cleans w/ :01 Pause + Push Jerk

Extended Warm-up

10 MINUTES

10 minutes to:

Build Load & Refine Technique for Workout

Cool Down

Warm-up (No Measure)

Accumulate

1:00 Banded pull aparts

1:00 lax ball upper back and shoulders