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