WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

PVC Halo/Inchworm/Air Squat 2x5e/5/10 (30s)

Skill Practice

HSPU Practice (12-15 Minutes)

1. 10s Tripod Hold 1-2x10s (Rest A.N.)

2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

3. Tripod to Horizontal Kip 2×3 (Rest A.N.)

Option 1: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.)

Option 2: HSPU NegativesStrict/Kipping HSPU: Sets of 2-3 (Rest A.N.)

*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Race-to-1500 (Time)

Row 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-15/20, Rx-20/30, Rx+30+/40+)

Record Time

Cool Down

Lateral Band Walk (2-3x10e @ HBD Band)

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Adductors (1 Min Each)

Forearm Chest Opener (1+ Min Each)