Blackbird CrossFit – CrossFit

Benchmark Workout

Trick…or Treat! (3 Rounds for reps)

In 4 minutes complete 3 Rounds of:

12 Deadlifts 95#/65#

9 Hang Cleans 95#/65#

6 Jerks 95#/65#

then

Max Double Unders with remaining time

*Rest 2 Minutes

In 4 minutes complete 2 Rounds of:

12 Deadlifts 135#/95#

9 Hang Cleans 135#/95#

6 Jerks 135#/95#

then

Max Double Unders with remaining time

*Rest 2 Minutes

In 4 minutes complete 1 Rounds of:

12 Deadlifts 155#/115#

9 Hang Cleans 155#/115#

6 Jerks 155#/115#

then

Max Double Unders with remaining time

Scaled Version

Metcon (3 Rounds for reps)

In 4 minutes complete 3 Rounds of:

12 Deadlifts

9 Hang Cleans

6 Jerks

(choose a very light weight)

then

Max single unders with remaining time

*Rest 2 Minutes

In 4 minutes complete 2 Rounds of:

12 Deadlifts

9 Hang Cleans

6 Jerks

(choose light weight)

then

Max Single Unders with remaining time

*Rest 2 Minutes

In 4 minutes complete 1 Rounds of:

12 Deadlifts

9 Hang Cleans

6 Jerks

(only slightly heavier than last section)

then

Max Single Unders with remaining time

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 Rounds of

20 Single Unders

5 Sumo Inch Worms

5/5 Split Squats

5 Empty Bar Shoulder Presses

SPECIFIC WARM-UP

:30 Slow High Singles

10 Penguin Jumps

:30 3 Singles + 1 Double or 5 Doubles in a row

:30 Double Unders

5 Deadlifts

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Cool Down

Warm-up (No Measure)

1:00 Foam Roll each calf

1:00 Lax ball upper back and shoulders