Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
30-40 Jump Rope
5 BB Clean Pull
5 BB Power Clean
5 BB Squat Clean
5 BB Front Squat
-30-40 Jump Rope
-Warm Up Triple Squat Cleans to starting Load
20-30 Jump Rope
Daryl Dixon (Time)
-In 20 Minutes:
100 Double Unders
10 Squat Clean
80 Double Unders
8 Squat Clean
60 Double Unders
6 Squat Clean
40 Double Unders
4 Squat Clean
20 Double Unders
2 Squat Clean
-In remaining time work up to heavy single squat clean.
RX+ = 135/95-155/105-185/125-205/145-225/155
RX = 115/75-135/85-155/95-165/105-185/115 DU OR 2 for 1 SU
M45+ 115/65-125/75-145/85-155/95-175/105
M50+ 95/55-105/65-125/75-135/85-155/95
M60+ 75/45-85/50-95/55-105/60-115/65
*Workout is for time. Lift is for Load.
Scale: JR to 20/15-18/14-15/12-12/9-10/7 Calorie Bike. Power Clean for Squat Clean
Clean (Heavy Single From Metcon)
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3min ea side
3. Pigeon Stretch: 3min ea side
4. Calf Smash: 5min ea side
