Blade Method Fitness – CrossFit
Back Rack Lunge (5 Sets X 6 Reps: E2MOM )
Perform 6 back rack lunges alternating legs each rep, building in load each round. Suggested starting load ~50-55% of back squat 1RM. Record heaviest set.
Breaking Bad (AMRAP – Rounds and Reps)
AMRAP 12:
2,4,6,8,10…
Wall Ball
Hang DB Snatch
RX+ 20/14(10ft) – 50/35
RX 14/10 – 35/25/20
M55+ 10/6 30/15
Scale: WB & DB load.
Score = # round completed plus reps. Ex; if you complete the round of 18 and perform 20 WB & 6 DB Snatch your score will be 18 + 26
Metcon (Weight)
Virtual Fit: Strength
5 Sets: E2MOM
6 Paused Bulgarian Split Squat ea leg
-Pause :02 in the bottom of ea rep. Hold DB/KB Suitcase style.
Metcon (AMRAP – Rounds and Reps)
Breaking Bad: Virtual Fit
AMRAP 12:
2,4,6,8,10…
Goblet Thruster
Hand DB/KB Snatch
RX+ 50/35
RX 35/25/20
Scale: DB/KB Load.
Score = # round completed plus reps. Ex; if you complete the round of 18 and perform 20 Goblet Thrusters + 6 snatch your score will be 18 + 26
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
