CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
:90 Bike-:30 moderate :30 hard :30 recover
-Then-
3 Rounds:
RD 1:
8 BB Thrusters
8 Speed Burpees
10 Lat Scap Activators
RD: 2
5 Warm Up Thrusters
5 Bar Facing Burpee
2-4 Warm Up Pull Up varition
RD: 3
4 Working Load Thrusters
4 BFB
2-3 Pull Up Working Variation
Blood Meridian (AMRAP – Rounds and Reps)
5 Rounds:
AMRAP 3
RX+
7 Bar Facing Burpee
5 Thrusters
3 Bar Muscle Ups
-3 Minute Rest
RX
AMRAP 3
7 Bar Facing Burpee
5 Thrusters
3 CTBPU M50+ Pull Ups
-3 Minute Rest
Thruster Loads:
RD 1: +75/55 RX 75/55 M50 45/33
RD 2: +95/65 RX 85/60 M50 65/45
RD 3: +115/75 RX 95/65 M50 75/55
RD 4: + 135/95 RX 115/75 M50 85/60
RD 5: + 155/105 RX 125/85 M50 95/65
SADPTD:
7 MB Burpee
5 DB Press: 20/20/25/30/35
3 Ring Pull Up
Scale: Reg or Step Burpee, Thruster Load ea round, PU to SBPU or Ring Row
*Workout Picks up where you left off, If on thrusters, round continues with new load.
**1 YEAR RE-TEST**
Cool Down
1. 5 MIn BIke
2. 3 POS Shoulder Floss: 3 Min Per Side
3. Wall Quad Stretch: 3 Min Per Side
4. Pigeon Stretch: 3 Miin Per Side
