Blade Method Fitness – CrossFit
Warm-up
15-20 DU/SU/BH
3 BB Squat Clean
6 BB C&J
5 BB Thruster
2 Sq Clean
2 C&J
2 Thruster
To working load
#BACASTRONG8 (AMRAP – Rounds and Reps)
8 Rounds: AMRAP 2
19 Double Unders OR Bar Hops
3 Squat Cleans
6 Clean & Jerk
5 Thrusters
-1 minute rest btwn rounds
RX+ 135/95
RX 115/75
M45+ 95/65
M55+ 75/55
M60+ 65/45
Scale: Load for ea movement. Bar Hops to 38 Single Unders.
*Rounds pick up where you left off.
8-2-2019 was the day that changed Anthony and his family’s life forever, and sent a shockwave through an entire community of people that love him. His diagnosis of Mantle Cell Lymphoma 1 year ago marked the beginning of the greatest fight of his life and today, 1 year later by the grace of God Anthony is Cancer free!
#BACASTRONG8: Virtual Fit (AMRAP – Rounds and Reps)
8 Rounds: AMRAP 2
19 Double Unders OR Object Hops
3 DB/KB Squat Cleans
6 DB/KB Clean & Jerk
5 DB/KB Thrusters
-1 minute rest btwn rounds
RX+ 50/35
RX 35/25/20
Scale: Object Hops to 38 Single Unders.
*Rounds pick up where you left off
Metcon (AMRAP – Rounds and Reps)
#BACASTRONG8: BODYWEIGHT
8 Rounds: AMRAP 2
19 Object Hops
3 Air Squats
6 Jump Squats
5 Object Thrusters
-1 minute rest btwn rounds
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
