Blade Method Fitness – CrossFit
Deadlift (12 Minutes to a heavy set of 10)
Starting with an empty barbell, athletes will have 12 minutes to climb in load to find a 10RM for the day. Each set does not have to be 10 reps, aim for sets of 4-5 reps as you inch closer to your 1st attempt. % Goal will be 70-80% of 1RM
Ray Kinsella (Time)
3 Rounds:
RX+
100 Double Unders
20 CTBPU
15 Deadlift 225/155
RX
100 Double Unders OR 200 SU
20/15 Pull Ups
15 Deadlift 185/125 M55+ 165/115 M60+155/95
Scale: Jump Rope to 20/17 Calorie Ski, PU to SRPU OR Ring Row, Deadlift Load~55%
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Lat Floss: 3 min ea side
4. Wall Splits + nose breathing: 5 min hold
