Blackbird CrossFit – CrossFit

Strength

Front Squat (3x3x3x3x3)

Build to a 3RM Front squat. Warm-up to 80% of 1 RM then attemp to increase load in small jumps across all sets or find a heavy weight and hold accross all sets.

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Front Squats 95#/65#

*30 Double Unders after each round of Front Squats

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

:30 Single Unders

5/5 Cossack Squats

5/5 Samson Lunges

:30 Slow High Singles

10 Down Dog Push-ups

:30 Penguin Drils

10 Air Squats

5 Broad Jumps

:30 2 Singles + Double

Wrist Mobility work

:30 Double Unders

BARBELL SPECIFIC WARM-UP

5 Good Mornings

5 Elbow Rotations

5 Tempo Front Squats 3311

5 Front Squats

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch

2:00 Pigeon Stretch