Blade Method Fitness – CrossFit
Warm-up
10 SA KB Press- Light
10 Lat Scap Swing
10 BB Power Clean
10 BB Back Squat
Warm UP PC & BS to working load
Warm UP HSPU & Toes to Bar
3 Push Up Variation
4 Power Clean
4 Back Squat
5 Toes to Bar Variation
Farley & Spade (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
10 DHSPU 6/4″
12 Power Clean 165/115
14 Back Squats 165/115
20 Toes to Bar
RX
10 DHSPU 2/1″ M45+ HSPU M50+ 1 AM OR 2for1 PU
12 Power Clean 135/85 M50+ 115/75 M60+ 95/45
14 Back Squats 135/85 M50+ 115/75 M60+ 95/45
20 Toes to Bar M50+ KKR
Scale: Push Ups to Box, PC/BS load, KKR to V-Ups
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Lat Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
