Blade Method Fitness – CrossFit
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
Warm Up Deadlift to working load
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