Blackbird CrossFit – CrossFit


“THE CALI BEAR” (Weight)

Every :30 for 20 Minutes

1 Power Clean & Jerk

Rx+ 225#/155#

Rx 155#/105#

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.


Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)


3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Warm-up (No Measure)

10 Minutes

Build Load & Refine Technique for Workout

Cool Down

Warm-up (No Measure)


3:00 Slow Bike or Row

3:00 Foam Rolling