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