Blade Method Fitness – CrossFit
Back Squat (Paused: 5 Sets X 3 Reps E2:30 @ :02 Pause ~65-70%)
Squat slow & controlled to the bottom position, pause a full :02, stand tall X 3 reps each set. Same load across
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scale 1:
60 Calorie Row
50 KKR OR Wtd V-Ups
40 Wall Ball 14/10
30 Cleans 115/75 OR 95/65 OR 75/55
20 Bar Muscle Ups, CTBPU OR Pull Ups
Warm-up
:60 Row Moderate
10 lat Scap Swings
10 Air Squats
16 SL RDL- Alternating
3-5 strict pull ups
:30 Row Hard :30 Easy
6-8 T2B Variation
8-10 Warm UP WB
3-5 Warm Up PC
3-5 Warm UP Pull Up Variation
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder/Pec Floss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. Piegeon Stretch: 3 min ea side
