Blade Method Fitness – CrossFit
Deadlift (5 Sets X 3 Reps: E3MOM)
Building
Suggested Loading:
55-60%
60-65%
65-70%
70-75%
80-85%
Strict Pullups (5 Sets X Choose Reps 4-8)
At :90 mark of each DL interal perform set of strict pull ups or seated strict ring pull ups. Goal is 4-8 reps of pull ups OR 6-8 seated ring pull ups OR 5-7 weighted pull ups.
Weighted Pull-ups (5 Sets X 5-7 Reps @ choose wt)
Route 66 (Time)
3 Rounds:
RX+
10 Deadlift 225/155
15 Chest To Bar Pull Ups
400m Run
RX
10 Deadlift 185/125
15 Pull Ups
400m Run
M50+
10 Deadlift 165/115
12 Pull Ups
400m Run
M60+
10 Deadlift 135/85
10 Pull Ups
400m Run
Scale: DL ~50-55%, PU to SBPU or SeatSRPU, Row to 500/450m Row.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Lat/Shoulder Floss: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
