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By September 8, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Deadlift (5 Sets X 3 Reps: E3MOM)

Superset Max UB Push Ups at :90 Mark

Athlete’s choice on loading, can climb in load across all 5 sets or choose 1 load to stay at for all 5 sets at ~70-80%

Push-ups (5 Sets X Max Reps: E3MOM)

For UB reps at :90 mark between deadlift sets. Score your lowest set. Post numbers to notes.

Space Cowboy (AMRAP – Rounds and Reps)


6 Deadlift 275/185

9 Bar Over Burpee

12 Toes To Bar

RX+ 275/185

RX 225/145

M45+ 205/125

M50+ 185/115

M55+ 165/95 KKR for T2B

Scale: DL load ~60-65%, Step Burpee OR Reg Burpee, T2B to KKR OR V-UPS.

Metcon (Weight)

Virtual Fit: Strength

5 Sets: E3MOM

0:00 6 Single Leg RDL ea side-Choose load

0:90 Max UB Set of Push Ups

Score Lowest round of push ups. Post numbers to notes.

Metcon (AMRAP – Rounds and Reps)

Space Cowboy: Virtual Fit


6 DB/KB Deadlift

9 Burpees

12 V-UPS

RX+ 50/35

RX 35/25/20

Scale: Step Bupree, V-UPS to Suitcases.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min ea side

3. Lat Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breating