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By January 21, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Metcon (1 Rounds for weight)

EMOM 10:

Even: 8 SL KB Romanian Deadlift

Odd: 5-8 Strict Pull Up Variation

*For the SLRDL, the goal is to stay balanced and move through Full ROM. For the pull ups, choose a weight or variation that you can perform 5-8 reps at.

**Record SLRDL load here

Weighted Pull-ups (5 X Choose wt.)

Strict Pullups (5 X Choose)

Seated Strict Ring Pull Up (5 X Choose )

Sit on floor with rings high enough for arms to fully extend. With a neutral grip, pull yourself up until chin is even with rings.

Deep Survival (Time)

5 Rounds:

50 Double Unders

20 SA Hang DB Snatch 50/35 10R/L

6/4 Ring Muscle Ups


50 Double Unders

20 SA Hang DB Snatch 50/35

12/10 Chest to Bar Pull Ups


50 Double Unders

20 SA Hang DB Snatch 35/20

12/10 Pull Ups


50 Double Unders OR 100 SU

20 SA DB Snatch 30/15

8/6 Pull Ups

Scale: DU to 100 SU OR 12/8 Cal Bike, DB load, Pull Ups to 10 Flat as possible Strict Ring Row

*16 Minute Time Cap

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min per side

3. Shoulder Floss: 3 min per side

4. Calf Smash w/ KB: 5 min per side