06-18-21

Blade Method Fitness – CrossFit

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Warm-up

2 min bike: :60 mod :20 Hard :40 Easy

10 BB Deadlift

3-4 strict pull ups or seated pull ups

6 burpees

20 plank shoulder taps

2 Sets:

3 Deadlift

6 Burpee

1 Rope Climb

4-6 Push Up Variation

Chan & Tucker (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

12 Deadlift 255/175

20 Partner Burpees

4 Rope Climbs

16 Strict HSPU

RX

12 Deadlift 215/135 M45+ 205/115 55+175/105

20 Partner Burpees 50+ Step

4 Rope Climbs OR 8 Strict Pull Ups

16 HSPU M50+ Push Ups

Scale: DL load, Partner Burpees to step or reg burpee, Rope Climbs to Rope Progressions or 8 ea Seated strict Ring Pull Ups OR Ring Row

Cool Down

1. Hamstring Floss: 3 min ea side

2. Hip Floss: 3 min ea side

3. Lat Floss: 3 min ea side

4. Pec Smash: 5 min ea side