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