Announcements

THANKSGIVING SCHEDULE:

  • Wed. 11/23– regular schedule until evening. NO 6pm & 7pm classes.
  • Thanksgiving Day– CLOSED 
  • Black Friday– 9:30am & 5pm classes only
  • Sat. 11/26– regular schedule. open gym 8-10am, WOD begins at 9:15am.

Blackbird CrossFit – CrossFit

Black Friday Gone Bad (AMRAP – Reps)

3 Rounds of max reps for 1 minute of each movement (fight gone bad style)
Row For Calories
Double Dumbbell Push Press (50/35#)
Double Unders
Med Ball Cleans (20/14#)
Chest-to-bar Pull-ups
Rest 1 minute between rounds.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Team Row Warm-up

-Form teams that will share equipment/lanes for the workout.  Set the clock for 7 minutes and alternate athletes on the Rower every 5 calories for 7 minutes.

SPECIFIC WARM-UP (have everyone line up in square for now, don’t set up lanes just yet)

20 Single Unders

5 Yoga Push-ups

5 Med Ball Deadlifts

10 Ring Rows

20 Single Unders

5 Push-ups

5 Med Ball Front Squats

5 Kip Swings

20 Double Unders

5 Push-ups

5 Med Ball Cleans

5 Kipping Pull-ups/C2B

WOD PRACTICE ROUND (now set up lanes and equipment, demo each movement at each station, then have the athletes pick a station in their lane and work through the following:

:20 Row

:10 transition to next station

:20 DB Push Press

:10 transition to next station

:20 Double Unders

:10 transition to next station

:20 Med Ball Clean

:10 transition to next station

:20 Chest to Bar Pull-ups

*this will give the class a chance to practice the movements and practice the flow.

Cool Down

Metcon (No Measure)

ACCUMULATE:

2:00 Pigeon / leg

2:00 Banded Shoulder Distractions /arm