Blackbird CrossFit – CrossFit

Strength

Thruster (Build to a heavy 5 rep )

-The goal is to build weight each set and hit about 5 sets total

-Not looking for absolute max but just building some heavy thrusters with good form

CrossFit Open Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Scaled Version

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

30 Single Unders

5 Bootstrap Squats

30 Single Unders

5 Alt. Groiners / Side

30 Fast Singles

10 Air Squats

:30 Double Unders or Attemps

SPECIFIC WARM-UP

5 Shoulder Presses

5 Front Squats

5 Push Press

5 Thrusters

Cool Down

Warm-up (No Measure)

Accumulate

1:00 Calf Stretch / Leg

2:00 Pigeon Stretch / Leg