Blade Method Fitness – CrossFit
Warm-up
10 BB Deadlift
6 Burpee
10 BW Step Ups
Warm Up to Working DL Load
3 DL
6 Bar Over Burpee
8 DB Box Step Ups
4 SA DP
Biscuits & Gravy (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
8 Deadlift 275/185
16 Bar Over Burpee
24 DB Box Step Ups 1X50/35
E4MOM incl 0:00 12 SA Devil’s Press
RX
8 Deadlift 225/155 M45+ 205/125 M55+ 165/95
16 Bar Over Burpee M55+ Step
24 DB Box Step Ups 1X35/25/20 M55+ 30/15 & 20/16″
E4MOM incl 0:00 12 SA Devil’s Press
Scale: DL load ~60%, Burpee to step or up down, Box height/no weight, DP load or Hang DB Snatch.
Metcon (6 Rounds for time)
Biscuits & Gravy: Virtual Fit
6 Rounds: E4MOM
8 DB/KB Deadlift
8 Burpee Over DB/KB
8 SA DB/KB Snatch Alternating
12 DB/KB Step Ups
RX+ 50/35 RX 35/25/20
Step Ups can be on box, chair, cooler etc..
Scale: Burpee to Up-Down, Step Ups to 12 Walking Lunges.
Cool Down
1. 5-10 bike/row
2. Hamstring Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Pigeon Stretch: 3 min per side
