Blade Method Fitness – CrossFit
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scales:
155/105
125/85
115/75
95/65
Hand Release Push Ups for HSPU
Power Clean + Hang Clean + Jerk (8 Sets X 1 Complex: E:90)
Perform 1 Power Clean, into 1 hang squat clean, into 1 split jerk without dropping the bar
Athletes choice on loading, can build in load each set, every other, or stay at one load across sets @ ~75-80%.
Adjust sets and reps accordingly.
Metcon (Weight)
Virtual Fit: Strength
EMOM 8:
5 TNG Power Clean & Jerks
RX+ DB 50/35
RX DB 35/25/20
Metcon (AMRAP – Reps)
3 HSPU
3 DB Power Cleans
6 HSPU
3 DB Power Cleans
9 HSPU
3 DB Power Cleans
12 HSPU
6 DB Power Cleans
15 HSPU
6 DB Power Cleans
18 HSPU
6 DB Power Cleans
21 HSPU
9 DB Power Cleans
Etc.. adding 3 reps to the haps/hr push ups ea round, and 3 reps to the clean every 3 rounds.
RX+ 50/35
RX 35/25/20 and HR Push Ups
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 2 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Wall Splits: 5 min hold + nose breathing
