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WOD

12-21-20

By December 21, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

100m Jog

10 BB Front Squat

10 BB Push Press + 5 BB Push Jerk

10 BB Power Clean

100m Run

Warm UP BB movements to working load

100m Sprint

Dasher & Vixen (Time)

5 Rounds: Partner OR Solo = 1/2 reps :30 rest after ea Run

RX+

20 Front Squats 135/95

100m Run Ea. Alternating

20 STOVH 135/95

100m Run Ea. Alternating

20 Power Clean 135/95

100m Run Ea. Alternating

RX

20 Front Squats 115/75 M50+ 95/65 60+ 75/45

100m Run Ea. Alternating

20 STOVH 115/75 M50+ 95/65 60+ 75/45

100m Run Ea. Alternating

20 Power Clean 115/75 M50+ 95/65 60+ 75/45

100m Run Ea. Alternating

Dasher & Vixen Single KB/DB Solo (CQ3)

5 Rounds:

10 Goblet Squat

100m Sprint

:30 Rest

10 STOVH Ea side

100m Sprint

:30 Rest

10 DB Snatch

100m Sprint

:30 Rest

RX+ 50/35 RX 35/25/20

Scale Run to 10/7 Cal abike, BB load for all 3 movements, KB Snatch to 15 KB Swings.

Cool Down

1. 5 min walk

2. Pigeon Stretch: 3 min ea side

3. Lying Thread the needle: 3 min ea side

4. Single Leg Quad Stretch: 3 min ea side