Blackbird CrossFit – CrossFit

Strength

Front Squat (1-1-1-1-1)

Metcon

Metcon (Time)

For Time:

2-4-6-8-10-8-6-4-2

Front Squats (135/95#)

1-2-3-4-5-4-3-2-1

Weighted Strict Pull-ups (35#/20#)

*For weighted pull-ups, athletes will hold a DB between their legs

*If doing weighted strict pull-ups, choose a DB weight you know you can do 5 reps unbroken when fresh, otherwise go with no load, or scale the movement to a pull-up variation that challenges you

Scaled Version

Metcon (Time)

For Time:

2-4-6-8-10-8-6-4-2

Front Squats (65/45#)

1-2-3-4-5-4-3-2-1

Ring Rows

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5 Bootstrap Squats

5 Air Squats

10 Ring Rows

10 Jumping Jacks

5 Alt. Groiners/ leg

5 Air Squats

3-5 Strict Pull-ups

10 Jumping Jacks

5 Samson Lunges / leg

5 Air Squats

3 Weighted Strict Pull-ups

SPECIFIC WARM-UP

5 Good Mornings

5 Elbow Rotations

5 Front Squats

Cool Down

Warm-up (No Measure)

ACCUMULATE

2:00 Pigeon / leg

2:00 Banded shoulder distractions / arm