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By October 5, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Push Jerk (5 Sets X 3 Reps: E2MOM- Building)

Warm Up to starting load ~60%. Build across each set ~5-10% each set.

The Northern Lights (Time)


21 KBS +70/53 RX 53/35 55+ 44/26

100m Run

21 +Strict HSPU RX HSPU

100m Run

21 Toes to Bar M55+ KKR

100m Run

15 KBS

100m Run

15 Strict HSPU

100m Run

15 Toes to Bar

100m Run


100m Run

9 Strict HSPU

100m Run

9 Toes to Bar

100m Run

Scale: KB Load, HSPU to 1 abmat HSPU, Push Ups OR Box Push Ups, T2B to KKR V-Ups OR Suit Cases Run to 10/7 Calorie Bike.

*14 min time cap. 100m Run = 1 rep

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side