Blade Method Fitness – CrossFit
Warm-up
250m Row
10 BB Hang Power Snatch
250m Row
Warm Up Triple HPS to starting Load
Shakermaker (5 Rounds for weight)
5 Rounds: Every 5 Minutes
RX+
500/450m Row
10-8-6-4-2
TNG Hang Power Snatch-For Load
RX
450/400m Row
10-8-6-4-2
TNG Hang Power Snatch-For Load
*Athlete will Row designated meters, then move onto the barbell to perform 10 tng power snatch, then 8 the next round, then 6..4..2, ideally climbing in weight each round for total combined load.
**Score each round = Load X Reps
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip FLoss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Wall Splits: 5 min hold + nose breathing
