Blade Method Fitness – CrossFit
Warm-up
:60 Bike Moderate
5 BB hang clean pull
5 BB hang muscle clean
5 BB hang power clean
5 BB push press
5 BB push jerk
-Warm Up to starting load with doubles
:15 Bike Sprint :30 Recover
The Edema Ruh (10 Rounds for weight)
10 Rounds: E3MOM
RX+
15/12 Calorie Bike
3 Hang Power Clean + 3 Push Jerks
RX
12/9 Calorie Bike 55+ 10/7
3 Hang Power Clean + 3 Push Jerks
*Hang Power clean and push jerk are TNG Reps. Athletes can build in load across all sets or work at 1 weight across at ~70-80%
**Scale Bike Cals, if no jerk do 4 power cleans
Cool Down
1. 800m Walk with Friends
2. Wall Splits + nose breathing: 5 min hold
3. Quad Smash w/ Foam Roller: 5 min ea side
