Blackbird CrossFit – CrossFit
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Benchmark Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Rx Women’s Numbers
Wall-balls – 14#
SDHP – 55#
Box Jump 18″
Push Press 55#
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Round 1: (Coach demos/explains then athletes perform)
:30 Air Squats
:30 Floor to Ceiling
:30 Reverse Lunges
:30 Push-ups
:30 Rowing
Round 2: (Coach demos/explains then athletes perform)
:30 Med Ball Front Squats
:30 Sumo Inch Worms
:30 Step-ups
:30 Shoulder Press
:30 Rowing
SPECIFIC WARM-UP
*Use PVC since barbells will be at stations
5 Sumo Deadlifts
5 Sumo Deadlift + Shrug
5 Sumo Deadlift High Pulls
5 Dip and Hold
5 Dip Drive
5 Push Press
Start at a station and switch every :20 with a :10 transition to the next station
Wall Balls
Sumo Deadlift High Pulls (Empty)
Box Jumps
Push Press (Empty)
Rowing
Cool Down
Warm-up (No Measure)
Accumulate
2:00 Pigeon / Leg
1:00 Overhead Wall Stretch