CrossFit Blade – CrossFit
Warm-up
2 Rounds:
10 lateral raise
10 front raise
10 posterior raise
10 press
10 Jumpring Jacks
10 leg swings ea side
:15 forward fold
3 POS Hip Stretch
:60 Puppy Dog :20 Center :20 Right :20 left
:30 Double Calf Stretch
10 Double Calf Pump
WOD SPECIFIC:
:30 HS Hold OR 1 Wall Walk
10 BB/DB PC
8 Step Ups
100m Jog
Practice working movements
Corona 23- Partner (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
24 Box Step Ups 24 1 DB 50/35
20 Power Clean BB 135/95 DB X 2 50/35
16 Strict HSPU
Every 6:00 Inc 0:00 4 X 100m Shuttle Sprints-Alt
RX
24 Box Step Ups 20″ 1 DB 35/25/20
20 Power Clean BB 95/65 DB 2 X 35/25/20
16 HSPU OR 4 Wall Walks (2for1)
Every 6:00 inc 0:00 4 X 100m SS OR 150/125m Row OR 8/6 Cal Bike
Scale: Box SU load or BW, PC load or 1 DB, Wall Walks to DB Push Press
Corona 22- Solo (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
12 DB Box Step Ups 50/35 24″
:30 Rest
10 Power Clean 135/95 2 X DB 50/35
:30 Rest
8 Strict HSPU
:30 Rest
Every 6:00 Inc 0:00 2 X 100m SS :30 Rest btwn
RX
12 DB Box Step Ups 50/35 20″
:30 Rest
10 Power Clean 95/65 DB 2 X 35/25/20 OR 1 X 5 ea side
:30 Rest
8 HSPU OR 1 AM HSPU OR 2 Wall Walks
:30 Rest
Every 6:00 Inc 0:00 2 X 100m SS OR 150/125m Row OR 8/6 Cal Bike :30 Rest btwn
SADTPD:
12 U-Turns
:30 Rest
10 Power Clean 45
:30 Rest
8 Press ea side 20
:30 Rest
Every 6:00 inc 0:00 100m Shuttle Roll :30 Rest Btwn
Scale: Box to Cooler, Chair, wall, bench etc.., PC load, Wall Walks to Push Press.
