Blackbird CrossFit – CrossFit
Metcon
Rx: Slow Death by Thrusters (Weight)
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)
From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)
– Continue adding 20 / 10# every 5:00 for as long as you are able
***IMPORTANT NOTE****
For Rx ladies only at the 15:00-20:00 there is one big jump from 75-95#. This is the only weird jump and after that continue 10# jumps. Anyone scaling just continue with 10# jumps all the way through.
Rx Sample Weight Jumps for clarification
0:00-5:00 – 75#/55#
5:00-10:00 – 95/65#
10:00-15:00 – 115#/75#
15:00-20:00 – 135#/95#
20:00-25:00 – 155#/105#
25:00-30:00 – 175#/115#
Scaled Version
SCD: Metcon (Weight)
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)
From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)
– Continue adding 10 / 5# every 5:00 for as long as you are able
Beginner/Scaled Workout
BEG: Metcon (Weight)
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)
From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)
From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)
– Continue adding 10# every 5:00 for as long as you are able
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
4 Rounds
:20 Burpees
:10 Rest
:20 Air Squats
:10 Rest
SPECIFIC WARM-UP
5 Elbow Rotations Per Side
5 Back Squats
5 Behind the Neck Shoulder Press
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters
5:00 TO BUILD WEIGHT
3-5 Thrusters at a time
-Athletes should work up to the weight they are going to use on the third round (10:00-15:00).
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold