Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Warm-up
RD1: :30 Bike-Moderate + 5 BB Clean Pull + 5 BB Power Clean
RD2: :30 Bike- Harder + 5 Warm Up load TNG Power Clean
RD3: :30 Bike- Hardest + 3 Warm Up load TNG Power Clean
-Continue to warm up to starting load
BIKECLEAN (8 Rounds for weight)
8 Rounds: Every 3 Minutes
RX+
15/12 Calorie Bike
3 TNG Power Clean For Load
RX
12/9 Calorie Bike
3 TNG Power Clean For Load
*Athletes will Bike for designated calories, when finished they will advance to the barbell to complete 3 TNG Power Cleans for total load. Athletes can stay at the same load throughout the 8 rounds or can increase load throughout. Score is load for the 3 reps completed each round.
**Scale Calories to finish at 1:15 or under
VIRTUAL FITTERS WITH BB & WEIGHTS CAN DO 200m Run in place of calorie bike.
3 Rep TNG Power Clean (Heaviest 3 Rep TNG From BIKECLEAN)
Each rep comes from the floor and must be touch and Go with no reset. Each rep must show control with the weight on the shoulder and the elbow clearly in front of the bar.
Power Clean (1 X 3)
Metcon (5 Rounds for reps)
VIRTUAL FIT:
5 Rounds:
AMRAP 3:
40 Mountain Climbers
12 DB/KB Power Clean + 50/35 RX 35/25/20
Max Sit Ups in remaining time
-1 min rest
Scale: 16 Jumping Lunges for DB/KB Power Clean
Score = number of sit ups each round
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Wall Splits: 5 min hold + nose breating
4. Psoas Smash w/ Pso-Rite OR KB: 5 min
