Blackbird CrossFit – CrossFit
Benchmark Workout
Long Jackie (Time)
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
Scaled Version
Metcon (Time)
For Time:
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
150m Row
10 Alt. Groiners
10 Yoga Push-ups
10 Ring Rows
Set 2:
150m Row
10 Active Spider-mans
10 Push-ups
10 Scap Pull-ups
Set 3:
150m Row
10 Air Squats
10 Shoulder Press
5 Strict Pull-ups or Ring Rows
SPECIFIC WARM-UP
5 Kip Swings
5 Kip Swings + Press Down
5 Kipping Pull-ups
5 Front Squats
5 Push Press
5 Thrusters
ADDITIONAL ATHLETE WARM-UP
250m/200m Row @ what you feel is your workout pace
(use this to gauge if we needed to scale the distances)
Cool Down
Warm-up (No Measure)
Accumulate:
2:00 Banded Shoulder Stretch / Side