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