Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
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Blade Method Fitness – CrossFit
Metcon (3 Rounds for weight)
EMOM 12: Structural Bodybuilding
1. 10 KB Suitcase DL-ea side @ choose
2. 10-12 DB Floor Press @ choose
3. UB Set Strict T2B OR Strict Leg Raises=RX
4. 10-12 DB Bent Over Row @ Choose
Virtual Fit:
1. 10 Suitcase DB/KB Deadlift-ea side
2. 10 KB/DB Floor Press- Can be SA if need be
3. 12 Hollow Body Rocks
4. 10-12 Bent Over Row-SA if need be
Redwoods (AMRAP – Rounds and Reps)
5 Rounds:
RX+
40 Double Unders
12 Toes to Bar
10 KBS 70/53
6/5 Strict Pull Ups
RX
40 DU OR 80 SU
8 Toes to Bar
10 KBS 53/35 M55+ 44/26
4/3 Strict Pull Ups
Scale: T2B to 12 KKR OR 12 V-Ups, KB load, Strict Pull Ups to Seated Ring Pull Ups or Ring Row
*15 Min Time Cap
Metcon (AMRAP – Rounds and Reps)
Redwoods: Virtual Fit
AMRAP 12:
RX+
40 Double Unders
12 V-Ups
12 HR Push Ups
12 KBS 53/35
RX
80 Single Unders
12 V-Ups
10 HR Push Ups
12 KBS 53/35
Scale: V-Ups to Suit Cases, Push Ups to Box, KB to DB Swing.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Lat Floss: 3 min ea side
