Announcements

Angel Tree gifts due back this Friday 12/9. Unwrapped with gifttag attached.

New Blackbird Gear Pre-Sale LIVE NOW! The online store will be open through Saturday, Dec. 10th.https://www.bigdippergraphics.com/blackbird-crossfit

Blackbird CrossFit – CrossFit

Gymnastics

Handstand Push-ups (5 Sets of 5 Reps
*scale to Box HSPU as needed)

Deficit Handstand Push-ups (5 sets of 5
Use plates or paralletts and increase deficit each set as able)

CrossFit Open Workout

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

Scaled Version

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5 Sumo Inch Works

5 Single Arm DB Deadlifts / arm

5 Step-ups / leg

5 Push-ups

10 Jumping Jacks

5 Feet only wall walk

5 Single Arm DB Deadlifts / arm

5 Step-ups / leg

5 Pike Push-ups

10 Jumping Jacks

3 Wall Walks or Partial Wall Walks

5 Single Arm DB Deadlifts / arm

5 Box Jump Overs

SPECIFIC WARM-UP

5 Single Arm DB Swings / arm

4 Alt. Dumbbell Snatches (2 / arm)

:30 Handstand Hold

3-5 Handstand Push-ups

Cool Down

Cool Down (No Measure)

ACCUMULATE:

1:00 Childs Pose on Box

1:00 Foam Roll Calves