Blackbird CrossFit – CrossFit

Benchmark Workout

Knuckle Sandwich (Time)

For Time:

Cash In: 15 Clean and Jerks 135#/95#

3 Rounds

20 Pull-ups

30 Push-ups

40 Air Squats

Cash Out: 15 Clean and Jerks 135#/95#
Rx+ 155#/105#

Scaled Version

Metcon (Time)

For Time:

Cash In: 15 Hang Power Clean and Jerks 65#/45#

3 Rounds

10 Ring Rows, Banded Pull-ups, Seated Pull-ups

15 Push-ups

20 Air Squats

Cash Out: 15 Hang Power Clean and Jerks 65#/45#

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

:30 Jumping Jacks

5 Sumo Inch Worms

5 Yoga Push-ups

5 Bootstrap Squats

:30 Mountain Climbers

5 Ring Rows

5 Push-ups

10 Air Squats

:30 Plate Hops

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans

5 Power Cleans

1 Power Clean + 5 Shoulder Presss

1 Power Clean + 5 Push Press

5 Power Clean + Pause in receive position + Push Jerk

5 Clean and Jerks

1×3 add weight from empty bar warm-up

1×3 heavier, building towards workout weight

1×3 workout weight test

Cool Down

Warm-up (No Measure)

2:00 Pigeon stretch per leg

1:00 Twisted Cross Per arm

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