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