Blade Method Fitness – CrossFit
Metcon (Weight)
EMOM 15:
1. 12 Split Leg DB/KB RDL- Choose Load
2. UB Set HSPU PU Variation
3. UB Set T2B Variation
*HSPU Variation = Deficit Strict, Strict, Reg Kipping, 1 OR 2 Abmat Strict OR Kipping, 2-3 Wall Walks, Partial Wall Walks
**T2B Variation = Strict T2B, Kipping T2B, Kipping Knee Raise, Weighted V-Ups, V-Ups, Suitcases
***Choose Moderately Heavy Load For SLRDL
Post reps of HSPU/T2B and vacation in notes
Battle For Winterfell (Time)
RX+
100 SA DB Hang C&J 50/35
-Every 20 Reps 10 Burpee OBJ 30/24″ (0-20-40-60-80)
RX
100 SA DB C&J 35/20
-Every 20 Reps 10 Burpee OBJ 24/20″ (0-20-40-60-80)
M55+
100 SA DB C&J 35/20 60+25/15
-Every 20 Reps 10 Burpee OBJ 20/16″ (0-20-40-60-80) 60+ Step Over
*Alternate DB sides Every 10 reps.
Scale: DB load, Box Height, Regular Burpee.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Hamstring Floss: 3 min ea side
4. Calf Smash w/ KB: 5 min ea side
