Blade Method Fitness – CrossFit
Overhead Squat (5 Sets X 3 Reps: E2:30 )
Athlete’s choice on loading. Can build or stay at same load across all sets.
Front Squat (5 Sets X 3 Reps: E2:30)
In place of OVHS
Mugatu (AMRAP – Reps)
AMRAP 8
RX+
30 Overhead Squats 115/80
30 Bar Facing Burpee
20 OVH Squats
20 Bar Facing Burpee
10 OVH Squats
10 Bar Facing Burpee
5 OVH Squats
AMRAP Bar Facing Burpee
RX
30 Overhead Squats 95/65
30 Bar Facing Burpee
20 OVH Squats
20 Bar Facing Burpee
10 OVH Squats
10 Bar Facing Burpee
5 OVH Squats
AMRAP Bar Facing Burpee
M55+
30 Overhead Squats 65/45
30 Bar Facing Burpee Step Over
20 OVH Squats
20 Bar Facing Burpee
10 OVH Squats
10 Bar Facing Burpee
5 OVH Squats
AMRAP Bar Facing Burpee
Scale: OVHS load & or Front Squat, step over burpee or regular burpee.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. Pigeon Stretch: 3 min ea side
