CrossFit Blade – CrossFit
Warm-up
10 arm circles fwd/bckwd
10 arm swing up/down
10 arm swing cross body
10 leg swings ea side
10 good morning
:15 forward fold
3 POS Hip Stretch
20 Double Calf Pumps
5 Air Squats
10 Jumping Jacks
WOD SPECIFIC:
2 Rounds:
10 WU DL
10 Sit Ups
10 Box Step ups (practice alternating legs)
10 Thrusters 5/5
Support Your Local Box Workout 3 (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
SADPTD: (prescribed by wheelwod)
50 DB Deadlifts 35/20
50 Sit Ups
50 Plank Shoulder Taps
50 SA DB S2OVH 35/20
Corona 24 (Time)
50 DB Deadlifts RX+ 50/35 RX 35/25/20
50 Sit Ups
50 Box Step Ups
50 SA DB Thrusters RX+ 50/35 RX 35/25/20
-3 min rest
40 DB Deadlifts RX+ 50/35 RX 35/25/20
40 Sit Ups
40 Box Step Ups
40 SA DB Thrusters RX+ 50/35 RX 35/25/20
-3 min rest
30 DB Deadlifts
30 Sit Ups
30 Box Step Ups
30 SA DB Thrusters
*SADPTD Follows same rep scheme with movements prescribed by wheeled. Equal KB loads will also be RX+/RX
SCALE: Single DB to 25/25 DL ea side To Object DL and Object Thruster, Step up to chair, cooler, wall etc..
Cool Down
1. 5 min walk/bike/row
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss w/ band, neck tie, rope, belt etc.. 3 min ea side
