CrossFit Blade – CrossFit
Warm-up
:20 High Knees/Butt Kicks
10 arm circles fwd/bkwd
10 arm swings cross body/up down
10 body twists
:10 Lat Reach across body
10 leg swings ea side
10 good morning
3 POS Hip Stretch
Child’s Pose :15 Center :15 Right :15 Left
:20 Double Heel Push Into Floor
10 Jumping Jacks
WOD SPECIFIC:
10 Light Snatch OVHS
10 Lat Scap Swings
:30 HS Hold ON Wall OR 10 Plank Shoulder Taps
-Proceed to warm up 4-6 reps of ea working movement
Corona 33- Partner (AMRAP – Rounds and Reps)
AMRAP 24: Alternating Rounds
RX+
10 Toes to Bar
8 DHSPU 4/2″
6 Hang Power Snatch 115/75 DB/KB 50/35
4 Overhead Squat 115/75 DB/KB 50/35
RX
10 Toes to Bar OR 5 T2KB
8 HSPU
6 Hang Power Snatch 95/65 DB/KB 35/25/20
4 Overhead Squat 95/65 DB/KB 35/25/20
Scale: T2KB to 10 suit cases, HSPU to 1 AM OR Push Ups, HPS/OVHS Load OR HPC/Front Squat
Corona 33- Solo (AMRAP – Rounds and Reps)
RX+
10 Toes to Bar
8 DHSPU 4/2″
6 Hang Power Snatch 115/75 DB/KB 50/35
4 Overhead Squat 115/75 DB/KB 50/35
-1 min rest
RX
10 Toes to Bar OR 5 T2KB
8 HSPU
6 Hang Power Snatch 95/65 DB/KB 35/25/20
4 Overhead Squat 95/65 DB/KB 35/25/20
-1 min rest
Scale: T2KB to 10 suit cases, HSPU to 1 AM OR Push Ups, HPS/OVHS Load OR HPC/Front Squat
Cool Down
1. 5 min walk/bike/row
2. Pigeon stretch: 3 min ea side
3. Lying Thread the needle: 2 min ea side
4. Wall Splits: 5 min hold
