CrossFit Blade – CrossFit
Warm-up
General Dynamic:
2 Rounds:
20 High Knees
20 Butt Kicks
10 Jumping Jacks
5 Inch Worms
10 arm circles forward
10 arm circles backward
10 Body Twist
10 leg swings each Side
:20 Forward Fold
3 POS Hip Stretch- :30sec per position
T Stretch on floor :30 hold each side
Dynamic T Stretch- 3 each side
Downward Dog Heel Press :20 hold
20 Double Calf Pump
1 min weighted bottom of squat hold
5 perfect Air Squats
STRENGTH/WOD SPECIFIC:
2 Rounds:
Work up to :03 Tempo Squat Lowering and hold with working load
5 Push Ups
5 Burpees
SADPTD: C-19 STRENGTH- Tempo Dip + Push Up (5 Rounds for reps)
EMOM 10:
Even: 5 X :05:05:01:01 Tempo Chair Dip
Odd: :30 Max Rep Push Ups :30 Rest
*Chair Dip to be performed with reverse grip, knuckles forward. :05 lowering :05 Hod Press up fast. Then max push ups on floor for :30, then rest for :30 to top of next minute
C-19: STRENGTH- Tempo Squat + Push Up (5 Rounds for reps)
EMOM 10:
Even: 5 X :05:05:01:01 Tempo Squat
Odd: :30 Max Rep Push Ups :30 Rest
*Athletes will squat with whatever load they choose, 5 seconds down to the bottom, 5 seconds hold in the bottom, stand up fast for 5 total reps per set. At the top of the minute, perform as many push ups as possible in :30 seconds, then rest for :30 seconds to begin next set.
Suggested Loading:
a) 1 Dumbell OR KB in the Goblet Position
b) 2 DBs OR KBs in the front rack position
c) Barbell Loaded ~50% of 1RM
*Post load and apparatus to comments*
Corona-4 (AMRAP – Rounds and Reps)
3 Rounds:
AMRAP 4:
10 Front Squat SADPTD: 10 Chair Dips
10 Burpee
-2 Minute Rest
Barbell Suggested Load: 115/75 RX+ 95/65 RX
DB RX+ 2 DBs 50/35 RX 1 DB 50/35 OR 2 DBs 35/25/20
*Score is for total rounds and reps. Athlete will pick up where they left off after 2 minutes rest.
Scale: Air Squat, Up Downs for Burpee.
Cool Down
1. Walk around block OR bike OR Row for 5 minutes
2. Wall Quad Stretch: 5 min hold
3. Pigeon Stretch: 5 min hold
4. Doorway Pec Floss: 3 min hold per side
