Announcements
Crossfit Kids Summer Camps
https://theblademethod.typeform.com/to/PvFVtX
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
200m Run
Warm Up Deadlift to working weight
Warm Up Gymnastic movements.
3 Deadlift
6 Push Up Variation
8 Pull Up Variation
200m Run
The Giver (AMRAP – Rounds and Reps)
AMRAP 20:
RX+
6 Deadlift 275/185
8 Strict HSPU 45+ 4 SHSPU + 4 HSPU
10 CTBPU
200m Run
RX
6 Deadlift 225/155 50+ 185/125 60+ 155/95
8 HSPU 45+ 1 abmat HSPU
10 Pull Ups 60+ Ring Pull Ups
200m Run
Scale: DL Load ~60-65%, HSPU to Push Ups OR Push Ups to Box, Pull Ups to seated ring pull ups OR ring rows, 200m Run to 100m Run OR 12/9 Calorie Bike.
Metcon (AMRAP – Rounds and Reps)
The Giver: Virtual Fit
RX+
6 DB/KB Deadlift 50/35
8 HSPU
10 Pull Ups OR Bent Over Rows 50/35
200m Run
RX
6 DB Deadlift 35/25/20
8 Push Ups
10 Pull Ups OR Bent Over Rows 35/25/20
200m Run
Scale: DB Deadlift to 6 ea side, Push Ups to Box, Run to 15/9 Cal Bike OR 200/175m Row.
Cool Down
1. 5 min walk/row/bike
2. Hamstring Floss: 2 min per side
3. Hip Floss: 2 min per side
4. Shoulder/Lat Floss: 3 min per side
