CrossFit Blade – CrossFit
Warm-up
400m Jog OR 500m Row OR 1 mile bike
10 arm circles forward/back
10 arm swing up-downs
10 arm swign cross body
10 body twists
10 leg swings ea side
5 SL RDL ea side
;15 Forward Fold
3 POS Hip Stretch
:30 Dynamic Puppy Dog Stretch
:30 Downwad Dog Ankle Opener
10 Jumping Jacks
5 Tempo Air Squats
Back Squat (8 Sets X 3 Tempo :03:03:01:02 E:90)
8 Sets X 3 Tempo Reps: Every :90
Tempo:
:03 Lowering
:03 Pause in Bottom
:01 Stand Up Fast
:02 Pause at Top
*SADPTD = Reverse Grip Dips
**Load should not exceed 60% of Back Squat
Options:
-Loaded Back Pack/Gym Bag/Sand Bag
-DB’s or KB’s in Back Rack Position
-Barbell From Floor to Back
-Barbell From Rack
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
50-lb/35-lb dumbbells
SADPTD: RX
10 Dips
9 dumbbell snatches, right arm 35/20
10 push-ups
9 dumbbell snatches, left arm 35/20
Scale:
10 Squats
9 DB Snatches, right arm 35/20
10 Push Ups/ Box Push Ups
9 DB Snatches, left arm 35/20
Cool Down
1. Walk around the block- 5 min bike- 5 min row
2. Wall Quad Stretch: 2 min per side
3. Pigeon Stretch 3 min per side
4. 3 POS shoulder floss: 3 min per side
