Blade Method Fitness – CrossFit
Metcon (2 Rounds for reps)
Structural Bodybuilding:
4 Sets: Alternating w/ partner
10 KB Romanian Deadlift
100′ KB Farmer Carry
UB Set KB Treanor Push Ups
UB Set Reverse Grip Chin Ups
RX= Regular Push Ups, assisted chin ups
*Score Push Ups and Chin Ups
Field of Dreams (Time)
RX+
150 Double Unders
30 KBS 70/53
15 Bar Muscle Ups
100 Double Unders
20 KBS
10 Bar Muscle Ups
50 Double Unders
10 KBS
5 Bar Muscle Ups
RX
150 Double Unders OR 250 SU
30 KBS 53/35 M55+ 44/26
20 CTBPU M50+ Pull Ups
100 Double Unders OR 200 SU
20 KBS
15 CTBPU
50 Double Unders OR 100 SU
10 KBS
10 CTBPU
Scale: JR to 18/15-15/12-12/9 Calorie Bike, KB load, Pull Ups to Seated Ring Pull Ups OR RIng ROw
*12 min time cap
**Every rep not complete = 1 sec
Metcon (4 Rounds for reps)
Virtual Fit Strength:
4 Sets: E3MOM
10 DB/KB Romanian Deadlift
100′ DB/KB Farmer Carry
10 DB/KB Plank Row
UB Set DB/KB Push Ups
*Score Push Ups
Metcon (Time)
Field of Dreams: Virtual Fit
150 Double Unders OR 250 SU
30 KBS OR DBS
20 Bent Over Row
100 Double Unders OR 200 SU
20 KB/DBS
15 Bent Over Row
50 Double Unders OR 100 SU
10 KB/DBS
10 Bent Over Row
RX+ 50/35
RX 35/25/20
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. Lat Floss: 3 min ea side
4. Wall Splits + nose breating: 5 min hold
