Blackbird CrossFit – CrossFit

Chipper Style Workout

Metcon (Time)

2 Rounds for Time:

20 Pull-ups

3 Deadlifts (275/185#)

30 Toes-to-Bar

3 Deadlifts (275/185#)

40 Push-ups

3 Deadlifts (275/185#)

50 Reverse Lunges

3 Deadlifts (275/185#)

Scaled Version

Metcon (Time)

2 Rounds for Time:

20 Ring Rows

3 Deadlifts (95/65#)

20 Sit-ups

3 Deadlifts (95/65#)

30 Push-ups

3 Deadlifts (95/65#)

30 Reverse Lunges

3 Deadlifts(95/65#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5 Inch Worms + Push-up

10 Ring Rows

10 Shoulder Taps

5 Yoga Push-ups

5 Samson Lunges / leg

20 Jumping Jacks

10 Floor to Ceiling

10 Ring Rows

5 Sit-ups

5 Push-ups

5 Reverse Lunges / leg

20 Jumping Jacks

5 Single Leg Floor Touch / Leg

5 Single Arm Ring Rows / arm

5 Sit-ups

5 Push-up

5 Reverse Lunges / leg

SPECIFIC WARM-UP

5 Kip Swings

3-5 Strict Pull-ups

5 Kipping Pull-ups

5 Knee Raises

5 Toes-to-bar

5 Good Mornings

5 Barbell Rows

5 Deadlifts

PRIMER (goal is to slowly build the bar on the deadlift)

1 Round

10 Pull-ups

3 Deadlift (light)

10 Toes-to-Bar

3 Deadlift (moderate)

10 Push-ups

1 Deadlift (moderate/heavy)

10 Lunges

1 Deadlift (heavy)

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Pigeon / leg

1:00 90/90 pec / arm