Blade Method Fitness – CrossFit
Warm-up
200m Run
5 Warm Up DL
10 Lat Scap Swings
10 BW Step Back Lunge
-Proceed to warm up DL & Lunge to starting load
100m Run
8 T2B Variation
100m Run
Bert & Ernie (Time)
Partner WOD:
RX+
60 Deadlift 275/185
8 100m Shuttle Sprint (alt)
50 Toes to Bar
8 100m Shuttle Sprint
60 FR Back Lunge 135/95
8 100m Shuttle Sprint
50 Toes to Bar
8 100m Shuttle Sprint
RX
60 Deadlift 225/155
8 100m Shuttle Sprint (alt)
40 Toes to Bar
8 100m Shuttle Sprint
60 FR Back Lunge 115/75
8 100m Shuttle Sprint
40 Toes to Bar
8 100m Shuttle Sprint
M50+
60 Deadlift 205/125
8 100m Shuttle Sprint (alt)
40 Toes to Bar
8 100m Shuttle Sprint
50 FR Back Lunge 95/55
8 100m Shuttle Sprint
40 Toes to Bar
8 100m Shuttle Sprint
Scale: DL load ~ 60%, Shuttle Sprint to 150/100m Row, T2B to KKR or V-Ups, FRBL load or BW lunge.
*30 min time Cap
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per leg
3. Pigeon Stretch: 3 min per leg
4. Hamstring Floss: 3 min per leg
