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
2 Rounds:
200m Run
5 BB Hang Power Clean: 5 Warm Up Load Hang Power Clean
5 BB Push Jerks RD2: 5 Warm UP Load Push Jerks
The Stamp Act (5 Rounds for reps)
5 Rounds: E5MOM
RX+
400m Run
10 Hang Power Clean 135/95
10 Push Jerks 135/95
RX
400m Run OR 450/400m Row
10 Hang Power Clean 115/75 M45+ 95/65 M55+ 75/55 M60+ 65/45
10 Push Jerks 115/75 M45+ 95/65 M55+ 75/55 M60+ 65/45
Scale: HPC & Push Jerk Load, Push Jerks to Push Ups.
Metcon (5 Rounds for time)
The Stamp Act: Virtual Fit
5 Rounds: E5MOM
RX+
400m Run
10 DB Hang Power Clean 50/35
10 DB Push Jerks 50/35
RX
400m Run OR 450/400m Row OR .6/.5 Mile Bike
10 DB Hang Power Clean 35/25/20
10 DB Push Jerks 35/25/20
Cool Down
1. 5 min bike/walk/row
2. Hamstring Floss: 2 min ea side
3. Hip Floss: 2 min ea side
4. 3 POS Shoulder/Lat Floss: 2 min ea side
