Skip to main content
WOD

01-26-20

By January 26, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

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