CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Metcon (4 Rounds for distance)
4 Rounds: Every 3 Minutes
1. 1 Min Bike @ 60%
2. 12/10/8/6/4/3 Strict Pull Ups OR Seated Strict Ring PU
3. RX+ = 20m HS Walk
RX = 10m HSW OR 2 Wall Walks
Scale: = 20m Bear Crawl
Strict Pullups (5 X Choose Reps)
Strict Pull Ups should be a challenging number that you can hit across all sets.
Seated Strict Ring Pull Up (5 X Choose Reps)
Sit on floor with rings high enough for arms to fully extend. With a neutral grip, pull yourself up until chin is even with rings.
Sets Should be a challenging number but consistent across all sets.
My Cousin Vinny (Time)
RX+
30/24 Calorie Bike
20 Bar Muscle Ups
40 DB STOVH 50/35
20 Devil Presses 50/35
RX
30/20 Calorie Bike
25 CTBPU
40 DB STOVH 35/20
20 Devil Presses 35/20
Scale: Bike Cals ~ 2 Minutes
CTBPU to25 Pull Ups OR Ring Pull Ups OR Ring Rows, STOVH & DP DB Load.
*14 Min Time Cap
Warm-up
2 Rounds:
10/8 Cal Bike Sprint
4-6 PU Variation
6-8 DB STOVH Variation: 1 Warm UP weight set
4-6 Devil Presses: 1 Warm UP weight set
Cool Down
1. 5 Min Bike
2. 3 POS Shoulder Floss: 3 min per side
3. Pec Floss: 3 min per side
4. Pec & Tricep Smash w/ ball: 3 min per side
