CrossFit Blade – CrossFit
Warm-up
200m Jog
10 Arm Circles Forward/Backward
10 Body Swings
10 Good Morning
6 SL RDL ea side
:15 Forward Fold
10 Dynamic Spiderman stretch 5 ea side
10 Dynamic Pigeon Stretch 5 ea side
:40 Child’s Pose :10 Middle :10 Right :10 Left :10 middle
Thread the needle :20 ea side
20 Double Calf Pumps
10 Jumping Jacks
WOD SPECIFIC:
10 BW Reverse lunges
:20-:30 HS Hold ON Wall OR 20′ Bear Crawl
Warm Up Reps of each movement X 8-10 reps
Warm UP HS Walk, Walks and Bear Crawl
Corona-8 Parnter (Time)
RX+
100 Sumo Deadlift High Pull
60′ Handstand Walk- 30ea
100 Front Rack Reverse Lunge
60′ Handstand Walk-30ea
100 Hang Power Clean
60′ Handstand Walk-30ea
100 Shoulder to Overhead
60′ Handstand Walk
RX
100 Sumo Deadlift High Pull
120′ Bear Crawl-60’ea OR 3 Wall Walks ea
100 Front Rack Reverse Lunge
120′ Bear Crawl-60’ea OR 3 Wall Walks ea
100 Hang Power Clean
120′ Bear Crawl-60’ea OR 3 Wall Walks ea
100 Shoulder to Overhead
120′ Bear Crawl-60’ea OR 3 Wall Walks ea
Loads:
Barbell RX+ 115/75 RX 95/65 M45+ 75/55
2 X DB RX+ 50/35 RX 35/25/20
Scale: 1 X DB OR KB
Corona-8 Solo (Time)
50 Sumo Deadlift High Pull
30′ +Handstand Walk RX 60′ Bear Crawl OR 3 WW
2 min rest
50 Front Rack Reverse Lunge
30′ +Handstand Walk RX 60′ Bear Crawl OR 3WW
2 min rest
50 Hang Power Clean
30’+ Handstand Walk RX 60′ Bear Crawl OR 3 WW
2 min rest
50 Shoulder to Overhead
30’+ Handstand Walk RX 60′ Bear Crawl OR 3 WW
Loads:
Barbell: RX+ 115/75 RX 95/65 M45+ 75/55
2 X DB RX+ 50/35 RX 35/25/20
1 X DB OR KB RX+ 70/50/53 RX 50/53/35 M45+35/26
SADPTD:
50 Deadlift 25R/25L 30#
30′ Single Arm OVH Wheel 20#
10 Floor to Chair Transfer
30′ Single Arm OVH Wheel
50 Hang Power Clean 30# 25R/25L
30′ Single Arm OVH Wheel
50 Shoulder To Overhead 30#
30′ Single Arm OVH Wheel
Corona-8 No Equipment (Time)
50 Air Jump Squats
30′ Handstand Walk OR 60′ Bear Crawl
-1 min rest
50 Box Jump OR Chair Step Ups
30′ Handstand Walk OR 60′ Bear Crawl
-1 min rest
50 Jumping Lunges
30′ Handstand Walk OR 60′ Bear Crawl
-1 min rest
50 Push Ups
30′ Handstand Walk OR 60′ Bear Crawl
Corona-8 No Equipment (Time)
50 Air Jump Squats
30′ Handstand Walk OR 60′ Bear Crawl
-1 min rest
50 Box Jump OR Chair Step Ups
30′ Handstand Walk OR 60′ Bear Crawl
-1 min rest
50 Jumping Lunges
30′ Handstand Walk OR 60′ Bear Crawl
-1 min rest
50 Push Ups
30′ Handstand Walk OR 60′ Bear Crawl
