WORKOUT OF THE DAY

Saturday

Blackbird CrossFit - CrossFitMetcon (Time)3 Rounds for Time: 15 Shoulder to Overhead 135#/ 95# 30 Air Squats 45 Double Unders

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Friday

Blackbird CrossFit - CrossFitMetconMetcon (3 Rounds for reps)AMRAP 5 15/10 Calorie Assault Bike or 15/10 Calorie Row 15 Ring Rows Rest 2 Minutes AMRAP 5 10 Deadlifts 95#/65# 10 Wall Balls 20#/14# Rest 2 Minutes AMRAP 5 10 Overhead Squats 95#/65# 10 Burpees Over the...

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Thursday Heavy Day

Blackbird CrossFit - CrossFitStrength"THE CALI BEAR" (Weight)Every :30 for 20 Minutes 1 Power Clean & Jerk Rx+ 225#/155# Rx 155#/105# *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper...

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Wednesday Gymnastics Day

Blackbird CrossFit - CrossFitGymnasticsMetcon (No Measure)EMOM 8 Alternate Movements Each Minute for 12 minutes -3 Wall Walks (go as far as you are able) -10 Handstand Hold Shoulder Taps (from wall walk position, toes or knee on box in HSPU position, or plank from...

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Tuesday

Blackbird CrossFit - CrossFitStrengthFront 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.MetconMetcon (Time)For Time:...

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Monday Gymnastics Day

Blackbird CrossFit - CrossFitGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP 18 1 Ring Muscle-up 3 Strict Toes-to-Bar 5 Deadlifts 135#/95# 200m RunRMU Scaling -- > Option 1: (Rx) 1 Kipping or Strict RMU Option 2: 1 Jumping RMU Option 3: 3 Toe/Feet Assisted RMU +...

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Saturday

Blackbird CrossFit - CrossFitMetcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 20 6 teams of 3-5 people 1 Athlete works on the Assault Bike for .5 miles at a time while the rest of the team splits an AMRAP. Switch biker every .5 miles Record Total Team Calories in the...

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Friday

Blackbird CrossFit - CrossFitMetconMetcon (Time)5 Rounds for Time: 20 Med Ball Cleans 20#/14# 20 Kettlebell Swings 53#/35# 200m RowWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP 5 Partner Row *Switch every 10 pulls 5/5 Cossack Squats 10 KB Deadlifts 5 Air Squats 5...

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Thursday Gymnastics Day

Blackbird CrossFit - CrossFitGymnasticsMetcon (AMRAP - Reps)AMRAP 5 Accumulate as many seconds as possible hanging in an L-sit position from the rig. 1 second = 1 rep-1.  Hang from bar full L-Sit -2.  Hang from the bar one leg out and other knee up -3 Hang from the...

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Wednesday

Blackbird CrossFit - CrossFitStrengthSquat Clean (3x3x3x3x3)The goal today is qualtiy sets of 3 of the squat clean. Use this as a chance to focus on form and pulling under the bar into a food front squat position. For those unable to get into a safe/good position, do...

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Tuesday Gymnastics Day

Blackbird CrossFit - CrossFitGymnasticsHandstand Push-ups (3x3x3x3x3)Strict onlyDeficit Handstand Push-ups (3x3x3x3x3)For those very proficient at strict HSPU, challenge yourself with strict deficit HSPU today.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 18 5 Strict...

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Monday Heavy Day

Blackbird CrossFit - CrossFitStrengthThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)For each lift use the following rep scheme: 5 reps at 30% of 1RM 3 reps at 50% of 1RM 2 reps at 60% of 1RM 1 rep at...

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