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
1 min bike :20 mod :20 hard :20 easy
Warm Up to starting Snatch Load.
:30 Bike Sprint
Brave New World (10 Rounds for weight)
EMOM 30:
RX+
1. 15/12 Calorie Bike
2. 3 TNG Snatch For Load
3. Rest
RX
1. 12/8 Calorie Bike
2. 3 TNG Snatch For Load
3. Rest
*Snatches can be Power, Split or Squat.
Scale: Bike Cals, Snatches to Cleans.
Metcon (10 Rounds for reps)
Brave New World: Virtual Fit
EMOM 30:
1. 100m Sprint OR 15/12 Cal Bike/Row
2. AMRAP DB/KB Hang Snatch-Alternating
3. Rest
RX+ =50/35
RX = 35/25/20
*Score = total reps each round
Cool Down
1. Hamstring Floss: 2 min per side
2. Shoulder Floss: 2 min per side
3. Pigeon Stretch: 2 min per side
4. Wall Splits: 5 min hold + nose breathing
