Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Back Squat (5 Rep Max)
Take 15 minutes to work up to your heaviest 5 rep back squat. % range for this squat generally falls between 80-90% of your heaviest 1 rep.
Texas Dolly (AMRAP – Rounds and Reps)
AMRAP 10
10 Thrusters
10 Bar Facing Burpees
RX+ 95/65 RX 75/55 M55+ 65/45
Scale: Thruster Load, Bar Facing Step Over or Reg Burpee
Metcon (Weight)
Virtual Fit: Strength
6 Sets: E2MOM
5 Tempo Goblet Squat
:03 Down
:03 Hold in Bottom
*Choose any load to be held in the goblet position.
Metcon (AMRAP – Rounds and Reps)
Texas Dolly: Virtual Fit
AMRAP 10:
10 Goblet Thruster
10 Burpees
RX+ 50/35
RX 35/25/20
Scale: Goblet Squat or Air Squat. Up downs for burpees.
Cool Down
1. 5 min bike or 800m walk
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
