Blade Method Fitness – CrossFit
Warm-up
100m Run
5 BB Push Press
5 BB Push Jerk
10 BB Back Rack Lunge
10 Lat Scap swings + 2-3 strict pull ups or seated ring pull ups
100m Run- Hard
Warm Up Barbell Movements
Warm Up Rope Climbs
200m Run
CT & Diem (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
24 STOVH 115/80
20 Back Rack Lunges 115/80
4 Rope Climbs
200m Run Each
RX
24 STOVH 95/65 M50+ 85/55 M60+75/45
20 Back Rack Lunges ” ” M60+ 75/BW
2 Rope Climbs OR 4 Progressions
200m Run Ea M55+ 100m Run Each
Scale: BB load for both movements, 4 Strict Pull Ups for ea rope climb or 2 progressions.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side