Blade Method Fitness – CrossFit
Warm-up
200m Run
8-10 Warm up DB DL
8-10 Warm up DB C&J
8-10 Warm up DB STOVH
200m Run
5 working load of each movement
200m Run
Yellow Submarine (Time)
RX+
400m Run
40 DB Clean & Jerk 50/35
200m Run
40 Knees to Elbow
200m Run
40 DB Deadlift 50/35
200m Run
40 Knees to Elbow
200m Run
40 DB Shoulder to OVH 50/35
400m Run
RX
400m Run
40 DB Clean & Jerk 35/20/25
200m Run
30 Knees to Elbow
200m Run
40 DB Deadlift 35/20/25
200m Run
30 Knees to Elbow
200m Run
40 DB Shldr to OVH 35/20/25
400m Run
*30 min time cap
Scale: Run 400m Run to 500/450m row, 200m Run to 250/200m Row, DB load for all 3 movements, KTE to KKR or V-Up/Suitcase
Cool Down
1. 400-800m Walk with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 3 POS shoulder floss: 3 min ea side
