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