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