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