Blackbird CrossFit – CrossFit
Strength
Metcon (Weight)
4 sets:
50-ft Single KB Front Rack Lunge or Double KB Front Rack Lunge
– Rest as needed between sets
– Attempt to increase load each set if able
– Can also use DBs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Box Jumps (36/30″)
14 Kettlebell Swings (53/35#)
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
7 Box Jumps or Step-ups
15 Kettlebell Swings (35/26#)
Video Content
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
3 Rounds of
10 Jumping Jacks
10 Alt. Scorpions (5/side)
10 Single Arm KB Deadlifts (5/arm)
10 Squat Jumps
SPECIFIC WARM-UP
Set 1
8 Step-ups (24/20″)
4 Box Jumps
4 KB Swings
Set 2
8 Step-ups (30/24″)
4 Box Jumps
4 KB Swings
Set 3
4 Box Jumps or Step-ups (workout height)
4 KB Swings
PRE-WORKOUT STRENGTH WORK
-Athletes can use one or two kettlebells for the front-rack lunges. Two will be harder than one.
-Demonstrate the options
-Athletes are encouraged to increase load in each set.
Cool Down
Warm-up (No Measure)
Accumulate
1:00 Calf Stretch / Leg
1:00 Single Leg Hamstring Stretch / Leg