Blackbird CrossFit – CrossFit
Strength
Metcon (Weight)
5 Sets for Load:
5 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.
– If athletes cannot perform 5 reps at 275/185# they need to scale the loading in today’s workout.
-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:
21-15-9
Deadlifts 275#/185#
Strict Ring Dips
Scaled Version
Metcon (Time)
For Time:
21-15-9
Deadlifts 95#/65#
Box Dips
()
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
20 Jumping Jacks
5 Reverse Lunges per leg
5 Sumo Inch Worms
5 Push-ups
Set 2:
20 Mountain Climbers
5 Split Squats per leg
10 Floor to Ceiling
5 Shoulder Presses
Set 3:
20 High Knees in place
5 Cossack Squats per leg
5 No Push-up burpees
5 Shoulder Presses
SPECIFIC WARM-UP
:15 Ring or Box Support Hold
5 Ring Dips or Box Dips
5 Good Mornings
5 Deadstop Double Overhand Deadlifts
10 Deadlifts
PRE WORKOUT PROVE IT ROUND:
5 Deadlifts at workout weight unbroken
Rest :30
5 Deadlifts at workout weight unbroken
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Couch Stretch / Side
:45 Sit and Reach Stretch