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By July 13, 2020No Comments1 min read


Advanced Athlete Performance Series

Blade Method Fitness – CrossFit

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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)


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


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