Blade Method Fitness – CrossFit
Back Squat (5 Sets X 2 Paused Reps E2MOM @ 75-80%)
5 Sets X 2 Paused Reps E2MOM @ Choose Load. Same load across all sets. :03 Pause in the bottom of each rep. Focus on slow and controlled movement with full :03 pause each rep keeping perfect technique throughout all sets & reps.
Bunker Hill (Time)
2 Rounds:
7 Thruster
11 RX+ CTBPU RX Pull Ups
2 Rounds:
6 Thruster
10 CTBPU RX Pull Ups
2 Rounds:
5 Thruster
9 CTBPU RX Pull Ups
2 Rounds:
4 Thruster
8 CTBPU RX Pull Ups
Thruster Loads:
RX+ 95/65-135/95-155/105-185/125
RX 75/55-95/65-125/85-145/105
M50+ 75/55-95/65-115/75-125/85
M60+ 65/45-75/50-85/55-95/60
Scale: PU to Jumping Pull Ups OR Ring Rows, Thruster Load.
*16 Minute Time Cap
Bunker Hill (Time)
2 Rounds:
7 Thruster
11 RX+ CTBPU RX Pull Ups
2 Rounds:
6 Thruster
10 CTBPU RX Pull Ups
2 Rounds:
5 Thruster
9 CTBPU RX Pull Ups
2 Rounds:
4 Thruster
8 CTBPU RX Pull Ups
Thruster Loads:
RX+ 95/65-135/95-155/105-185/125
RX 75/55-95/65-125/85-145/105
M50+ 75/55-95/65-115/75-125/85
M60+ 65/45-75/50-85/55-95/60
Scale: PU to Jumping Pull Ups OR Ring Rows, Thruster Load.
*16 Minute Time Cap
Cool Down
1. 10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. Forearm Smash w/ ball: 5 min ea side
