CrossFit Blade, CrossFit Blade North – CrossFit

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Deadlift (5 Sets X 3 Reps: E3MOM)

Building

Suggested Loading:

55-60%

60-65%

65-70%

70-75%

80-85%

Strict Pullups (5 Sets X Choose Reps 4-10)

At :90 Mark of each DL interval perform set of strict pull ups or seated strict ring pull ups. Goal is 4-10 reps of pull ups or 6-8 Reps of seated ring pull ups.

Route 66 (Time)

3 Rounds:

RX+

10 Deadlift 225/155

15 Chest To Bar Pull Ups

400m Run

RX

10 Deadlift 185/125

15 Pull Ups

400m Run

M50+

10 Deadlift 165/115

12 Pull Ups

400m Run

M60+

10 Deadlift 135/85

10 Pull Ups

400m Run

Scale: DL ~50-55%, PU to SBPU or SeatSRPU, Row to 500/450m Row.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per leg

3. Lat/Shoulder Floss: 3 min per side

4. Wall Splits: 5 min hold