Blade Method Fitness – CrossFit
Metcon (Weight)
EMOM 10:
Even: 8 SL KB/DB 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.
**Score SLRDL weight 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
RX
50 Double Unders
20 SA Hang DB Snatch 50/35
12/10 Chest to Bar Pull Ups
M40-55
50 Double Unders
20 SA Hang DB Snatch 35/20
12/10 Pull Ups
M55+
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 ea side
3. Shoulder Floss: 3 min ea side
4. Calf Smash w/ KB: 5 min ea side
