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By January 12, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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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:


100 Double Unders


15 Deadlift 225/155


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