Blackbird CrossFit – CrossFit

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Strength

Thruster (Build to a moderate/heavy set of 3)

-build heavier than the weight you will use for Fran

-the goal here is to contiue to warm-up/prime the body and refine the thruster at heavier loads than will be use in Fran today

-do not work up to absolute max or failure

Benchmark Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Scaled Version

Metcon (Time)

For Time:

21-15-9

Thrusters (65/45#)

Banded Pull-ups, Ring Rows, Seated Pull-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

20 Jumping Jacks

5 Bootstrap Squats

5 Alt. Groiners / Leg

5 Yoga Push-ups

10 Ring Rows

Set 2:

10 Jumping Jacks

5 Tempo Air Squats (3 sec down)

5 Active Spider-mans / Leg

5 Push-ups

5 Single Arm Ring Rows / Arm

Set 3

10 Jumping Jacks

5 Pause Air Squats (3 sec pause in bottom)

5 Reverse Lunges

5 Shoulder Presses

5 Scap-Pull-ups

SPECIFIC WARM-UP

5 Kip Swings

3-5 Strict Pull-ups

5 Kipping Pull-ups

5 Front Squats

5 Push Press

5 Thrusters

*Build to a heavy 3 rep thruster

POST LIFTING SESSION PRIMMER

4 Thrusters

4 Pull-ups

3 Thrusters

3 Pull-ups

2 Thrusters

2 Pull-ups

*this piece really helps prim the cardiovascular and the nervous system for the high intensity dose it is going to receive in Fran to help optimize performance and recovery

Cool Down

Warm-up (No Measure)

Accumulate:

Pigeon 2:00 / leg

Couch 2:00 /leg