Blackbird CrossFit – CrossFit

Strength

Metcon (3 Rounds for weight)

For Load:

Back Squat

10-8-6-4-2

Shoulder Press

10-8-6-4-2

Deadlift

10-8-6-4-2

-Record heaviest load lifted in each movement
In today’s workout you have 3 lifts with a decreasing rep scheme. This means we want to try and increase the loading as the reps go down.

-10 reps = 60%+

-8 reps = 70%+

-6 reps = 75-80%+

4 reps = 80%+

2 reps = 90%+

-we will run a clock and perform a set every 2 minutes, for those who lift with a partner, alternate minutes lifting with your partner

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

20 Jumping Jacks

10 Alt. Groiners

10 Yoga Push-ups

10 Floor to Ceiling

Set 2:

10 Jumping Jacks

10 Air Squats

10 Push-up Ts

10 Sumo Inch Worms

Set 3:

10 Jumping Jacks

10 Squat Press Outs

10 Push-ups

10 Good Mornings

SPECIFIC WARM-UP

10 Back Squats

10 Shoulder Press

10 Deadlifts

Cool Down

Warm-up (No Measure)

2:00 Pigeon Per leg

1:00 Banded shoulder distractions per arm