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