Blade Method Fitness – CrossFit
Back Rack Lunge (5 Sets X 8 Reps: E2MOM)
Perform 8 back rack lunges alternating legs each rep, building in load each round. Suggested starting load ~40-50% of athlete’s back squat 1RM. Record heaviest set.
Morgan Freeman (Time)
1 Round:
100 Double Unders
20 Thrusters
2 Rounds:
50 Double Unders
15 Thrusters
3 Rounds:
25 Double Unders
10 Thrusters
RX+ 95/65
RX 75/55 DU OR 2 for 1 Single Unders
M55+ 65/45 DU OR 2 for 1 Single Unders
Scale: Thruster load
*16 minute time cap
Metcon (5 Rounds for weight)
Virtual Fit: Strength
5 Sets X 8 Reps: E2MOM
Bulgarian Split Squat
8 reps on the right leg
8 reps on the left leg
*Choose load to be held goblet or suitcase style.
Metcon (Time)
1 Round:
100 Double Unders
20 SA DB/KB Thrusters
2 Rounds:
50 Double Unders
14 SA DB/KB Thrusters
3 Rounds:
25 Double Unders
10 SA DB/KB Thrusters
*Perform 1/2 thrusters on one side, 1/2 on the other
RX+ 50/35
RX 35/25/20 DU OR 2 for Single Unders
Scale: Object Goblet thrusters, Air Jump Squats, Jump Rope to = number mountain climbers.
Cool Down
1. 5-10 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
