Blackbird CrossFit – CrossFit
Strength
Deadlift (3-3-3-3-3)
Build to a heavy set for the day, but avoid reaching failure or a breakdown of mechanics for today’s lifting
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15 Wall Balls (20/14#)
1 Rope Climb
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15 Wall Balls (10/8#)
3 Raises and Lowers
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 5
10 Mountain Climbers
5 Good Mornings (45/35#)
10 Air Squats
5 Ring Rows
SPECIFIC WARM-UP
5 Med Ball Front Squats
5 Med Ball Push Press
5 Wall Balls
3 Raise and Lowers
2 Rope Climbs / Scaling Option
5 Dimmel Deadlifts (from hip to top of knee only)
5 Deadlifts
*Have athletes practice rope climbs and rope climb skill work between sets of Deadlifts
Cool Down
Warm-up (No Measure)
3 Sets of:
:30 Banded Pull Aparts
:30 Forward Fold in Sumo Stance