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WOD

06-09-20

By June 9, 2020No Comments1 min read

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

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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