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 to starting load
: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. Walk around buiding with friends
2. Hamstring Floss: 3 min ea side
3. 3 POS shoulder floss: 3 min ea side
4. Hip Floss: 3 min ea side
3 HPC + 3 PJ (Heaviest consecutive sets from workout)
3 hang power cleans + 3 push jerks
