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)
STURUCTURAL BODYBUILDING: EMOM 16
1. 10 DB/KB Romanian Deadlift-Choose
2. UB Set Strict T2B OR Strict Leg Raise
3. 10 DB Floor Press-Choose
4. :30 Hollow Body Rock
RX+ = ST2B RX = Strict Leg Raise
*RDL & Floor Press can be different loads
**Post T2B reps to notes, hollow body position to notes
The Racketeer (AMRAP – Rounds and Reps)
AMRAP 10:
2-4-6-8-10….16-18..
Kettlebell Swings
HR Push Ups
Toes to Bar
RX+ 70/53
RX 53/35
M55+ 44/26
Scale: KB Load, HR Push Ups to Box Push Ups, Toes to Bar to KKR OR V-Ups.
*Score = Round # completed plus reps. EX; if you complete 12 KBS, 12 HRPU, 12 Toes to Bar and then 14 KBS, Your Score will be 12 + 14
Metcon (AMRAP – Rounds and Reps)
The Racketeer: Virtual Fit
AMRAP 10:
2-4-6-8-10….
Kettlebell Swings
HR Push Ups
V-Ups
RX+ 53/35
RX 35/26
Scale: HR Push Ups to Box, V-Ups to Suit Cases
*Score = round completed + reps
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
3. Pigeon Stretch: 3 min per side
