Blackbird CrossFit – CrossFit
Gymnastics
Metcon (No Measure)
EMOM 12:
EVEN | 2 High Box Jumps
ODD | :30 L-Hold Hang
-Athletes should increase the height of the box to a higher box.
-Athletes should work up to a challenging height
-L-Hold Options: L-Hold Hang, Hanging Knee Tuck Hold, Plank Hold, Hollow Hold.
-The goal of this skill work is to build power and strength before the intensity and speed of the workout.
Metcon
Metcon (Time)
6 Rounds For Time:
21/15 Calorie Bike or Ski
21 Box Jumps (24/20″)
21 Sit-ups
*Alternate full rounds with a partner.
*This means each partner will complete 3 rounds each when the workout is over
Scaled Version
Metcon (Time)
6 Rounds For Time:
15/12 Calorie Bike or Ski
21 Box Jumps or Step-ups (24/20″)
21 Sit-ups
*Alternate full rounds with a partner.
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 5
P1 – Medium Pace Bike or Ski
P2 – 5 Abmat Sit-ups, 10 Step-ups
5 Box Jumps
:10 L-Hold Hang
Test Round (Each partner will perform 1 full round)
21/15 Calorie Bike or Ski
21 Box Jumps
21 Sit-ups
-Athletes will test a full round of the workout to better understand pacing and review scaling needs.
-Adjust height or reps for athletes who cannot finish any round near the 2:30-2:45 mark.
-After test round, start the EMOM
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Wall Calf Stretch / Side
:30 Calf Foam Roll / Side