CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/TMC 2×10/10 (30s)

Hip Halo 3s Pause Air Squat 2×5 (30s)

Rack Rotation + FS 2x5e+5 @ Bar (30s)

Strength/Power

Clean (Slow 1st Pull Focus)

3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest)

*Suggested WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+

*15-Minute Running Clock

Split Jerk (From Rack – Pause 2s In Split Position B4 Recovery)

3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest)

*Suggested WT: S-AC to 65/95, Rx-95/135, Rx+105+/155+

*15-Minute Running Clock

Cool Down

Plate Reverse Fly (2-3×12 @ LBD WT)

Slight hinge stable torso position
*1 Min Rest

*Suggested Wt: 2.5-5#

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Forearm Smash (2 Min Each)