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By February 16, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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2 min bike- moderate

20 Jump Rope

6 Barbell Hang Squat Clean

-Warm up Hang Squat clean to starting load

30-40 Jump Rope

2 Hang Squat Clean

Edward Scissorhands (Weight)



50 Double Unders

3 Hang Squat Clean For Load


30 DUs OR 50 Bar Hop OR 100 SUs

3 Hang Squat Clean for Load

*Athletes choice on load. Ex. 10 Rounds of 50 DUs & 135lb squat cleans = 1350lbs. Can build in load or stay at one load across all sets.

Scale: Power Clean for squat clean

**Score is total weight lifted throughout the 22 minutes.

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Calf Smash: 5 min ea side

Hang Clean (1 x 3 or consecutive sets)