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