Blackbird CrossFit – CrossFit

Benchmark Workout

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
*Muscle-ups are Ring Muscle-ups

*Muscle-up Scaling

-False Grip Ring Row Muscle-up Transition

-False Grip Low Ring Muscle-up Transition

-Jumping Ring Muscle-up

Metcon (Time)

3 Rounds For Time:

35 Alternating Reverse Lunges

7 False Grip Ring Row Muscle-up Transition

10 Hang Power Cleans (75/55#)

Scaled Version

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

10 PVC Pass Throughs

5 Reverse Lunges / Leg

5 False Grip Ring Rows

Set 2:

10 PVC Pass Throughs

5 Split Squats / Leg (push knee past ankle)

5 False Grip Ring Row Muscle-up Transition

Set 3:

10 PVC Pass Throughs

4 Alt. Pistols or Scaling Option

5 False Grip Low Ring Muscle-up Transition

Set 4:

10 PVC Pass Throughs

4 Alt. Pistols or Scaling Option

3-5 Ring Muscle-ups or Scaling Option

HANG POWER CLEAN WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans

BUILDING WEIGHT

EMOM 5

3 Hang Power Cleans

-increase loading each set to work up to workout weight

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Quad Foam Roll / Side

:30 Foam Roll Low Back