Blackbird CrossFit – CrossFit

Gymnastics

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

1 Ring Muscle-up

3 Strict Toes-to-Bar

5 Deadlifts 135#/95#

200m Run
RMU Scaling — >

Option 1: (Rx) 1 Kipping or Strict RMU

Option 2: 1 Jumping RMU

Option 3: 3 Toe/Feet Assisted RMU + Jumping Dip or Dip

Option 4: 3 False Grip Ring Row + Transition + Jumping Dip or Dip

Option 5: 3 Ring Rows + 3 Push-ups

Warm-up

Warm-up (No Measure)

GENERAL GYMNASTICS SKILL WARM-UP

200m Run

5 Empty Bar Good Mornings

10 Down Dog Push-ups

5 Pike Push – ups

:30 Plank Shoulder Taps (slow and controlled)

:30 Hollow Rock Hold

:30 Super-man Hold

5 Roll from hollow to super-man

5 Empty Bar Deadlifts

BAR WORK

10 Kip Swings

5 Kip Swings + 1 Pull Down (Push down on the bar actively to make the shoulders rise up higher)

3-5 Strict T2B Knee Raises (still push down on bar into hollow position)

MUSCLE-UP PROGRESSION (group up or partner up large classes)

3 sets of 3 False grip ring rows + 1 transition + jumping dip or dip

5 Low Ring Feet Assisted Transitions + Jumping Dip or Dip

5 Jumping Muscle – ups on high rings using box or low rings (focus on good catch position and finish with dip if able)

5 Kip Swings on the Rings

5 Kip Swings + Pull Rings to Hips (or just practice swings again)

1-3 Muscle – ups for muscle – up scaling option

*all portions are coach led

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Shoulder Distractions

2:00 Slow PVC Pass Throughs