Blade Method Fitness – CrossFit
Metcon (10 Rounds for reps)
Metabolic BW Strength:
5 Rounds: E3MOM
250/200m Row
UB Set Push Up Variation
UB Set Pull Up Variation
PUSH UP VARIATION = Strict HSPU, HSPU, Push Ups, Box Push Ups
Pull UP VARIATION= Wtd Strict Pull Ups, Strict Pull Ups, Low Band Strict Pull Ups, Seated Ring Pull Ups, Ring Row
Strict Handstand Pushups (5 X Lowest reps from Metcon )
feet only on wall, no kip.
Handstand Push-ups (5 X lowest reps from metcon)
Push-Ups (5 X lowest reps from metcon)
Weighted Pull-ups (5 X Choose Reps & Weight)
Pull-ups (5 X lowest reps from metcon)
Strict Banded Pull Ups (5 X lowest reps from metcon)
Pick Red, Green or Black band and perform full range of motion strict pull ups.
Seated Strict Ring Pull Up (5 X lowest reps from metcon)
Sit on floor with rings high enough for arms to fully extend. With a neutral grip, pull yourself up until chin is even with rings.
Ring Rows (5 X lowest reps from metcon)
George 41 (Time)
RX+
500m Row
Then
5 Rounds:
20 Burpees
6/4 Ring Muscle Ups
Then
500m Row
RX
500/450m Row
Then
5 Rounds:
20 Burpees
6/4 Bar Muscle Ups
Then
500/450m Row
M50+
500/450m Row
Then
5 Rounds:
15 Burpees
8 CTBPU 60+ Pull Ups
Then
500/450m Row
*15 Min Time Cap-Every 10m of row = 1 rep
Scale: Burpee #, PU to Seated Ring Pull Ups OR 12 Ring Rows.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3min ea side
3. Hip Floss: 3min ea side
4. Pigeon Stretch: 3 min ea side
