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WOD

09-18-20

By June 18, 2020No Comments1 min read

Announcements

Crossfit Kids Summer Camps
https://theblademethod.typeform.com/to/PvFVtX
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Summer Shirt Order – Closes June 19th
https://foreverfierce.com/collections/blade?fbclid=IwAR1UaghCHnbJHtXROuaWPtEpCTOvYyLtbOIDIqid1rFE1-3ZyLzDxq5_0Qw

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 min row :20 mod :20 hard :20 easy

6-8 Burpees

6-8 Box Jump

8-10 Grahoppers

4-6 BOBJ

The Odyssey (Time)

RX+

1250/1100m Row

50 Burpees

50 Grasshoppers

50 Box Jumps 24″

50 Grasshoppers

50 Burpee Over Box Jumps 24″

750/675m Row

RX

1250/1000m Row

40 Burpees 55+ Step

40 Grasshoppers

40 Box Jumps 24/20″ 55+ 20/16″

40 Grasshoppers

40 Burpee Over Box Jumps 24/20″ 55+20/16″+step

750/600m Row

Scale: Row Distance, Burpee to Up-Down, Box Height, step ups, GH ROM

Metcon (Time)

The Odyssey: Virtual Fit

RX+

800m Run

50 Burpees

50 Grasshoppers

50 Box Jumps 24″

50 Grasshoppers

50 Burpee Over Box Jumps 24″

400m Run

RX

800m Run

40 Burpees

40 Grahoppers

40 Box Jumps 24/20″

40 Grasshoppers

40 Burpee Over Box Jumps 24/20″

400m Run

Scale: Burpee to up-down, GH ROM, Step Ups.

Cool Down

1. Hamstring Floss: 2 min ea side

2. Hip Floss: 2 min ea side

3. Calf Smash w/KB: 5 min ea side

4. Pec Smash w/ ball: 5 min ea side