Blackbird CrossFit – CrossFit

Strength

Metcon (Weight)

5 sets for Load:

3 Deadstop Double Overhand Deadlifts
-Athletes increase loading as long as they can maintain unbroken deadstop reps with a double-overhand grip.

-Athletes should pause briefly between reps to adhere to the deadstop.

-Rest 1:30-2:00 between working sets.

-Increase loading across the 5 sets x 5 reps.

-Record heaviest deadlift

Metcon

Metcon (Time)

For Time:

21 Deadlifts 225#/155#

9 Wall Walks

15 Deadlifts 225#/155#

7 Wall Walks

12 Deadlifts 225#/155#

5 Wall Walks

9 Deadlifts 225#/155#

3 Wall Walks

Scaled Version

Metcon (Time)

For Time:

21 Deadlifts 95#/65#

9 Feet Only Wall Walks

15 Deadlifts 95#/65#

7 Feet Only Wall Walks

12 Deadlifts 95#/65#

5 Feet Only Wall Walks

9 Deadlifts 95#/65#

3 Feet Only Wall Walks

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

5 Good Mornings

10 Shoulder Taps

5 Yoga Push-ups

10 Reverse Lunges

SPECIFIC WARM-UP

3 Feet Only Wall Walks

10 Feet On Wall Shoulder Taps

3 Wall Walks

5 Deadstop Double Overhand Deadlifts

5 Deadlifts

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 Twisted Cross / Arm

2:00 Pigeon Stretch / Leg