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