CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Deadlift (15 Minutes to a heavy single)
Start with an empty BB..At 3..2..1 Go athletes can begin to load their barbell and spend 15 minutes working up to a heavy single for the day.
Warm-up
10 Lat Scap Swings
8-10 WU DB PC
8-10 SA DB Press ea side
2 Rounds:
6-8 WU PU Variation
6-8 DB PC working load
3-4 Working Push Up Variation
Say When (Time)
4 Rounds:
RX+
18 Chest to Bar Pull Ups
12 DB Power Clean 50/35
6 ParaHSPU B+AM/BG+AM
RX
18/16 Pull Ups
12 DB Power Clean 35/20
6 DefHSPU 4/2″
M50+
16/14 Pull Ups
12 DB PC 35/20 60+ 25/15
6 HSPU 60+ 12 Push Ups
SADPT
12 Ring Pull Up
12 DB Power Clean 25
6 Ring Dips
Scale: PU#, PU to 12 SSRPU or 18 Ring Row, DBPC load, HSPU to 2 for 1 Push Ups or PU to Box.
**15 Minute Time Cap**
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Wall Splits: 5 min hold
