Blackbird CrossFit – CrossFit

Strength

Shoulder Press (Build to a heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 Push Jerks 115#/75#

12 Deadlifts 115#/75#

15/12 Machine Calories

*today athletes will rotate the machine they use each round.

*note this is a push jerk, athletes can scale to a push press if needed

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Push Press 65#/45#

10 Deadlifts 65#/45#

12/10 Machine Calories

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1:00 Easy Pace on machine

5 Reverse Lunges

5 Yoga Push-ups

1:00 Easy pace on a different machine

5 Step-ups per leg

5 Shoulder Presses

1:00 Easy pace on a different machine

5 Push Press

5 Deadlift

PUSH JERK SPECIFIC WARM-UP

5 Shoulder Presses

5 Jump and Land with hands at sides

5 Jump and Land with hands on shoulders

5 Jump, punch, land

5 Push Jerks

Cool Down

Warm-up (No Measure)

2:00 Banded shoulder distractions per arm

1:00 Foam Roll Quads

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