Blade Method Fitness – CrossFit
Warm-up
1 Min Row :20 mod :20 hard :20 easy
5 BB Hang Muscle Clean
5 BB Hang Power Clean
5 BB Front Squat
5 BB Hang Squat Clean
Warm Up Hang Clean to Starting Load
Huckleberry Finn (9 Rounds for weight)
3 Rounds: E3MOM
18/15 Calorie Row
3 Hang Squat Clean
3 Rounds: E3MOM
18/15 Calorie Row
2 Hang Squat Clean
3 Rounds: E3MOM
18/15 Calorie Row
1 Hang Squat Clean
RX = 15/12 Calorie Row, Power OR Squat Clean, squat is preferred.
Hang Clean (1 X 1 (or best consecutive lifts))
Hang Power Clean (1 X 1)
Metcon (9 Rounds for time)
Tom Sayer: Virtual Fit
3 Rounds: E3MOM
200m Run
12 Hang DB Squat Clean
3 Rounds: E3MOM
200m Run
10 Hang DB Squat Clean
3 Rounds: E3MOM
8 Hang DB Squat Clean
RX+ 50/35
RX 35/25/20- Can also power
Scale: Squat Clean to Power Clean
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Forearm Smash: 5 min per side
