Blade Method Fitness – CrossFit
Push Press (6 Sets X 3 Reps: E2MOM-Building)
Athletes choice on loading. You may build in load each set working up to a heavy set of 3.. Or stay at the same load across all sets working at ~ 70-80%.
*Adjust sets and reps
Alex Hawke (AMRAP – Rounds and Reps)
AMRAP 10:
10 Push Press
30 Double Unders
10 Toes to Bar
RX+ 115/75 RX 95/65 M45+ 75/55 M55+ 65/45
RX = 30 DU OR 60 Single Unders Scored 2for1
Scale: PP load, T2B to knees to chest, KKR OR V-Ups.
Metcon (Weight)
Virtual Fit: Strength
EMOM 10:
Even: 6 SA DB Push Press ea side
Odd: :30 Hollow Body Hold
Metcon (AMRAP – Rounds and Reps)
Alex Hawke: Virtual Fit
AMRAP 10:
10 DB Push Jerk
30 Double Unders
10 V-Ups
RX+ = 50/35
RX = 35/25/20 30 DU OR 60 Single Unders
Scale: V-Ups to Suit cases
Cool Down
1. 5-10 min bike or walk
2. 3 POS Shoulder Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Calf Smash w/ KB: 5 min ea side
