Blade Method Fitness – CrossFit
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
