Blade Method Fitness – CrossFit
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)
AMRAP 10:
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
AMRAP 10:
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
