Blade Method Fitness – CrossFit
Overhead Squat (15 minutes to heavy single )
Starting with an empty Barbell, work up to a heavy single OVHS.
Suggested Progression:
BB X 10
40% X 6
50% X 5
60% X 4
70% X 3
80% X 1-2
Singles
Front Squat (15 Minutes to a heavy single )
In place of OVHS
George Banks (AMRAP – Rounds and Reps)
AMRAP 10:
RX+
1,1,2,2,3,3…..8,8…
Overhead Squat
Bar Facing Burpee
RX+ 135/95
RX 115/75
M45+95/65
M55+75/55 Step Over Bar
M60+65/45 OR 75/55 Front Squat
Scale: Front Squat for OHS. BB load
*Score = round completed and reps in the next round. Example if you finish your 11th BFB and get 12 overhead squats + 3 BFB your score will be 11+15.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
