Announcements
2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV
Blade Method Fitness – CrossFit
Metcon (2 Rounds for weight)
3 Sets: E4MOM
UB Set Reverse Grip Chin Ups
10 SA DB Push Press
50′ SA Overhead Carry
10 SA DB Push Press
50′ SA DB Overhead Carry
10 SA Bent Over Row
50′ SA Farmer Carry
10 SA Bent Over Row
50′ SA Farmer Carry
*Scale Reverse Grip Chin UPs to 5 Jumping Reverse Grip :03 Eccentric Chin Ups.
**Choose wt for all DB movements. Record Chin Up numbers to notes.
***Virtual Fit = :60 plank in place of chin ups.
Detroit Rock City (Time)
5 Rounds:
RX+
30 Double Unders
12 Chest to Bar Pull Ups
30 Double Unders
12 HSPU
RX
30 DUs OR 60 SUs
12 Pull Ups
30 DUs OR 60 SUs
12/10 1 AM HSPU OR 12/8 Push Ups
Scale: Pull Ups to 10 Seated Ring Pull Ups OR 12 Ring Rows, Push Ups to Box.
*14 Minute Time Cap
Metcon (Time)
Detroit Rock City: Virtual Fit
RX+
30 Double Unders
12 SA Hang DB Snatch 50/35 (Alt)
30 Double Unders
12 HSPU
RX
30 DUs OR 60 SUs
12 SA Hang DB Snatch 35/25/20
30 DUs OR 60 SUs
12/10 Push Ups
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Forearm Smash: 5 min ea side
4. Calf Smash: 5 min ea side
