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WOD

08-14-20

By August 14, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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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