CrossFit Blade – CrossFit
Warm-up
:20 High knees/:20 Butt kicks
10 arm circles fwd/bkwd
10 arm swing cross body/up down
10 body twist
10 leg swings ea side
10 single leg good morning 5/5
:15 forward fold
:15 dynamic spiderman ea side
:15 dynamic pigeon ea side
Child’s pose: :15 center :15 right :15 left
Lying thread the needle :30 ea side
5 inch worms
10 jumping jacks
Corona 31(Barbell) (AMRAP – Rounds and Reps)
10 Rounds:
AMRAP 2:
3 Deadlift
2 Power Clean
1 Push Jerk
-1 min rest
RX+ 185/135
RX 135/95
M50+ 115/75
*Athlete Picks up where they left off after 1 min rest
**Score is total rounds and reps
Corona 31 (DB/KB) (AMRAP – Rounds and Reps)
10 Rounds:
AMRAP 2:
3 Deadlift
2 Power Clean
1 Push Jerk
-1 min rest
2 X DB/KB RX+ 50/35 RX 35/25/20
1 X DB/KB = 1 complex ea side= 1 Round
RX+ 50/35 RX 35/25/20
SADPTD: RX+ 30 RX 20
Scale: DB/KB Load If no push jerk, do 3 Power Cleans.
Cool Down
1. 5 min walk/bike/row
2. Hamstring Floss OR Single Leg Hamstring Stretch: 2 min ea side
3. Pigeon Stretch: 3 min ea side
4. Wall Splits: 5 min hold
