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
Back Squat (15 Minutes to a heavy single)
Alright! Time to see where our absolute strength is, post quarantine. We’ve had several weeks of work now under progressive load to be able to load it up and get after it. The goal of the day is to work up to get within 90% of our previous best. If we do that, its a huge win.. if you get more, that’s just an added bonus.
Jake the Snake (AMRAP – Rounds and Reps)
AMRAP 12
RX+
15 Wall Balls 20/14(10ft)
10 Burpees
5 Bar Muscle Ups
RX
15 Wall Ball 20/14 55+14/10 60+ 10/6
10 Burpees
5 Chest to Bar Pull Ups 55+ Pull Ups 60+F RPU
Scale: WB load, Burpee to Up-Down, Pull Up to Ring Pull Up OR Ring Row.
Metcon (Weight)
Virtual Fit: Strength- 6/22/20
6 Sets: E2MOM
6 Tempo Goblet Squat:
:03 Lowering
:03 Pause in bottom
Stand Up Fast
:02 Pause at top
*Hold load in Goblet position for heaviest weight possible.
Metcon (AMRAP – Rounds and Reps)
Jake the Snake: Virtual Fit
AMRAP 12:
15 Goblet Thruster RX+ 50/35 RX 35/25/20
10 Burpees
5 Strict Pull Ups OR 5 Bent Over Rows
RX+ 50/35 RX 35/25/20
Scale: Thruster Load, Burpees to Up downs, 5 rows ea side if only 1 DB/KB
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
