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
Row :20 mod :20 hard :20 easy
:30 HS Hold On Wall
10 Lat Scap Swings
10 BB Deadlift
Warm UP DL Load to working weight
1 Round:
Row :30 Hard :30 Recover
6-8 Push Up Variation
6-8 T2B Variation
3-5 Deadlift
Charlie Brown (4 Rounds for reps)
5 Rounds:
RX+
1 Min ME Calorie Row
1 Min ME Strict HSPU
1 Min ME Toes to Bar
1 Min ME Deadlift 275/185
-2 Minutes Rest
RX
1 Min ME Calorie Row
1 Min ME HSPU 45+ 1ambat 55+ Push Ups
1 Min ME Toes to Bar 55+ KKR
1 Min ME DL 225/155 45+ 205/135 55+ 165/115 60+ 145/85
Scale: Push Ups to Box, KKR to V-Ups/Suit Cases, Deadlift Load ~60-65%.
*Score Total Reps of each movement.
Metcon (4 Rounds for reps)
Charlie Brown: Virtual Fit
5 Rounds:
1 Min ME 10m Shuttle Sprints
1 Min ME HSPU RX Push Ups
1 Min ME V-Ups
1 Min ME DB/KB Deadlift RX+ 50/35 RX 35/25/20
-2 Min Rest
Scale: Push Ups to Box.
*Score Total Reps for each movement
Cool Down
1. 5 min walk/bike
2. Hamstring Floss: 2 min ea side
3. Hip Floss: 2 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
