Blade Method Fitness – CrossFit
Warm-up
2-3 min bike
:60 moderate
:30 easy
:30 Hard
:60 moderate
On an empty Barbell:
5 Clean Pull
5 Muscle Clean
5 Power Clean
5 Front Squat
6-8 Bar Over Burpee
-Warm Up to working clean load
6-8 Bar Over Burpee
Buzz the Tower (Weight)
AMRAP 20:
RX+
15 Bar Over Burpee
1 Squat Clean for load
RX
12 Bar Over Burpee 50+ Step
1 Power OR Squat Clean for load
*Athletes will perform as many burpee requirement into cleans as possible in 20 minutes. The goal is to lift as much load as possible throughout the workout by either staying at 1 load across, or increasing as the workout goes on. Score = weight X reps.
Scale: Burpee to 12/8 Calorie Bike
Clean (1 X 1 (adjust sets and reps accordingly))
Power Clean (1 X 1 adjust sets and reps accordingly )
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. Hip Floss: 3min ea side
4. Pec Smash: 5min ea side
