Blackbird CrossFit – CrossFit
Lactate Threshold Workout
Metcon (4 Rounds for reps)
4 Rounds on a 4:00 Clock
50-ft Double DB Front Rack Waking Lunge (50/35#)
15 Toes-to-Bar
150-ft Farmer’s Carry (50/35#)
Max Wall Balls in time remaining (20/14#)
*Rest 2 minutes between round
Scaled Version
Metcon (4 Rounds for reps)
4 Rounds on a 4:00 Clock
50-ft Double DB Front Rack Waking Lunge (35/20#)
15 Knee Raises
150-ft Farmer’s Carry (35/20#)
Max Wall Balls in time remaining (14/10#)
*Rest 2 minutes between round
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
20 Jumping Jacks
High Kicks across the gym
Quad Pulls across the gym
Samson Lunges across the gym
100-ft Farmer Carry
5 Air Squats
5 Toes-to-Pole
20 Jumping Jacks
5 Active Spider-mans / leg
50-ft Walking Lunges (no weight)
Toe sweeps across the gym
100-ft Farmers Carry
10 Med Ball Front Squats
5 Kip Swings
20 Jumping Jacks
25-ft Walking Lunges with workout weight
Farmer Carry those weights back
10 Wall Balls
5 Knee Raises
5 Toes-to Bar
SPECIFIC WARM-UP
20-ft Front Rack Walking Lunges (go 10-ft out and 10-ft back
5 Toes-to-Bar
100-ft Farmers Carry
10 Wall Balls
Cool Down
Cool Down (No Measure)
ACCUMULATE
1:00 Overhead stretch on wall
2:00 pigeon / leg