Blackbird CrossFit – CrossFit

Strength

Power Clean (3-3-3-3-3)

CrossFit Open Workout

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled Version

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

ARMAP 5

10 Jumping Jacks

5 Landmine Press / Arm

5 Jump Squats

5 Alt. Groiners

SPECIFIC WARM-UP

:20 Handstand Hold

5 Handstand Push-ups

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans (pause in receiving position)

5 Power Cleans

Cool Down

Warm-up (No Measure)

2 Rounds

:30 90/90 pec stretch

:30 Cobra stretch