CrossFit Blade – CrossFit
Warm-up
Coach Led KB Snatch Demo and warm up w/ light weight
WOD PREP:
15-20 DU/BH/SU
8-10 Russian Swing
:30 HS Hold On Wall
10 Lat Scap activators
2 Rounds:
15-20 Jumping Variation
6-8 KBS
4-6 Push Up Variation (Deficit work up)
6 KB Snatch
3 Pull Up Variation
The Karate Hottie (AMRAP – Rounds and Reps)
AMRAP 20:
RX+
36 Double Unders
12 Kettlebell Swings 70/53
9 DHSPU 4/2”
6 Kettlebell Snatch 70/53 (3R/3L)
3 Ring Muscle Ups
RX
36 Double Unders OR Bar Hops
12 Kettlebell Swings 53/35 M50+ 44/26 M60+ 35/18
9 HSPU M50+ Push Ups
6 Kettlebell Snatch 53/35 M50+ 44/25 M60+ 35/18
3 Bar MU OR 6 CTBPU M50+ Pull Ups M60+ Seated Ring Pull Up (2for1)
Scale: DU to 72 Single Unders (2for1), KB load, Push Ups to Box, SRPU to Ring Row.
Metcon (AMRAP – Rounds and Reps)
The Karate Hottie: Virtual Fit
AMRAP 20:
36 Double Unders
12 KB/DB Swings RX+ 53/35 RX 35/25/20
9 RX+ 4/2″ DHSPU OR RX HSPU
6 KB/DB Snatch RX+ 53/35 RX 35/25/20
6 Pull Ups RX+ OR 6 Bent Over Row ea side
Cool Down
1. 5 min walk/bike/row
2. Hamstring Floss: 2 min per side
3. 3 POS Shoulder floss: 2 min per side
4. Wall Splits: 5 min hold + nose breathing
