Blackbird CrossFit – CrossFit
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Skill Work
Metcon (No Measure)
EMOM 6
3 Toe Squat Ring Muscle-up Transitions
or
3 Ring Row Muscle-up Transitions
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
3 Ring Muscle-ups
5 Hang Squat Cleans (135/95#)
8 Bar-Facing Burpees
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
3 Rounds
20 Jumping Jacks
7 Air Squats –>Jump Squats R3
5 Yoga Push-ups
5 Ring Rows –> 5 Bar-Facing Burpees R3
:20 Push-up Plank Hold
HANG SQUAT CLEAN WU
5 Down and Finish
5 Elbows High and Outside
5 High Hang Power Clean
5 Front Squats
5 Hang Power Clean + Front Squat (pause in catch pos. then cue to descend into squat)
5 Hang Squat Cleans
RING MUSCLE-UP PROGRESSION
:15 Ring Support Hold
5 Ring Dips or Jumping Ring Dips
5 False Grip Ring Rows
5 Ring Row Muscle-up Transitions
5 Toe Squat Ring Muscle-up Transitions (pause at sternum, then pause in bottom of dip each rep)
POST EMOM WOD BUILD-UP
2 Ring Muscle-ups/Transitions
3 Hang Squat Cleans (empty bar)
3 Bar-Facing Burpees
2 Ring Muscle-ups/Transitions
3 Hang Squat Cleans
(light weight)
3 Bar-Facing Burpees
1 Ring Muscle-up/Transition
3 Hang Squat Clean (workout weight)
3 Bar-Facing Burpees
Cool Down
Warm-up (No Measure)
ACCUMULATE:
2:00 Banded Shoulder Distractions / arm
2:00 Couch Stretch / leg