Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
3 Rounds:
1 min row: :20 mod :20 hard :20 easy
4-6 erg burpees
RD1: 10 Lat Scap swings + 2-3 strict pull ups
RD2: 6-8 Warm Up Pull Up Variation
RD3: 3-4 Working Pull UP Variation
AREA 51 (6 Rounds for reps)
6 Rounds: E5MOM
RX+
3 Minutes to Complete:
18/15 Calorie Row
12 Burpee Over Rower
Max Set UB Muscle Ups
-2 Minutes Rest
RX
3 Minutes to Complete:
18/14 Calorie Row
10 Burpee Over Rower
Max Set UB CTBPU
-2 Minutes Rest
M50+
18/14 Calorie Row
10 Burpee
Max Set UB Pull Ups
-2 Minutes Rest
Scale: Cal Row ~1:00-1:10, Reg Burpee OR Burpee #, PU to Seated Strict Ring Pull Up OR 12 Ring Rows
Warm-up (No Measure)
AREA 51: Virtual Fit
6 Rounds: E5MOM
3 Minutes to Complete:
200m Run
12 Burpees
Max Hang DB Snatch in remainng time
BODYWEIGHT:
200m Run
12 Burpees
Max Superman Back Ext in remaining time
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Lat Floss: 3 min per side
4. Pec Smash: 3 min per side
