Blade Method Fitness – CrossFit
Stuctural Bodybuilding: KBPP-KBRow-HBH (Weight)
4 Sets: E3MOM
10 KB Push Press
100′ KB Front Rack Carry
10 KB Bent Over Row
20 KB Plank Jacks
20 KB Grasshoppers
RX = Regular Plank Jacks and Grasshoppers (hands on floor)
Gymnasty II (AMRAP – Rounds and Reps)
AMRAP 10:
RX+
3 Ring Muscle Ups
6 Deficit HSPU 4″
9 Knees to Elbow
RX
3 Bar MU OR 6 CTBPU
6 Deficit HSPU 2″
9 Knees to Elbow
Scale: CTBPU to 6 Pull Ups OR SRPU OR Ring Row, DHSPU to HSPU OR 1 AM HSPU OR 6 HR Push Ups
KTE to KKR OR V-Ups.
Metcon (Weight)
Virtual Fit: Strength
4 Sets: E3MOM
10 DB Push Press
100’ DB FR Carry
10 DB Bent Over Row
20 DB Plank Jacks
20 Grasshoppers
Metcon (AMRAP – Rounds and Reps)
Gymnasts II: Virtual Fit
AMRAP 10:
6 DB Snatch Alternating
6 HSPU OR 12 HR Push UPS
9 V-UPS
RX+ 50/35
RX 35/25/20
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash w/ball: 5 min ea side
