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