Blade Method Fitness – CrossFit
Warm-up
200m Run
30 Jump Rope
10 BB Deadlift
10 SA DB Press-Light
Warm Up Deadlift to working load
2 Rounds:
30-40 Jump Rope
8-10 Push Up Variation
3-5 Deadlift
200m Run
Ike Clanton (Time)
5 Rounds:
RX+
75 Double Unders
15 Deadlift 185/135
12 DHSPU 4/2″
400m Run
RX
50 Double Unders
15 Deadlift 155/105 M60+135/75
12 HSPU M50+ Push Ups
400m Run OR 500/450m Row
Scale: DU to 100 SU, Deadlift load ~50%, Push Ups to Box.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Calf Smash w/KB: 5 min ea side