Blackbird CrossFit – CrossFit

Benchmark Workout

Kaceadilla (4 Rounds for reps)

4 Rounds of:

AMRAP 4

20ft Handstand Walk (scale is 2 wall walks)

4 Power Clean and Jerks 155#/105#

8 Reverse Lunges

*Rest 2 minutes between rounds

Scaled Version

Metcon (4 Rounds for reps)

4 Rounds of:

AMRAP 4

2 Partial Wall Walks

4 Power Clean and Jerks (75/55#)

8 Reverse Lunges

*Rest 2 minutes between rounds

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5 Inch Worms

10 Shoulder Taps

5 Samson Lunges per leg

5 Elbow Rotations

5 Shoulder Presses

100m Run

5 Reverse Lunges per leg

5 Push-up Ts / side

5 Elbow Rotaions

5 Push Press

100m Run

5 Reverse Lunges per leg

5 Deadlifts

:30 Push-up Plank Hold

SPECIFIC WARM-UP

3 Feet only wall walk

2 Wall Walks (or partial walks)

10-ft Handstand walk (or wall walk)

PUSH JERK WARM-UP

5 Jump and Land hands at sides

5 Jump and Land hands on shoulders

5 Jump Punch and Land

5 Push Jerks

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans (pause 2 count in rec. positions)

5 Power Cleans + Push Jerk (pause 2 count in rec. position)

5 Power Clean and Jerks

10-ft HSW or 1 Wall Walk

2 Power Clean and Jerks (light weight)

4 Reverse Lunges

10-ft HSW or 1 Wall Walk

2 Power Clean and Jerks (workout weight)

4 Reverse Lunges

Cool Down

Warm-up (No Measure)

ACCUMULATE

2:00 Banded shoulder distractions / arm

2:00 Couch stretch / leg