17
Jan
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride
Locomotor Movements 3-5 Minutes
McKenzie Press Up/SL Wall Reach/3s Pause Air Squat 2×10/5e/5 (No Rest)
Strength/Power
Back Squat ([email protected], [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%)
*w/ 5-3-1 Pause @ Bottom
*1-2 Min Rest
*IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT
*20-Minutes
Conditioning
Metcon (Time)
For Time
20 Box Jumps (S-AC, Rx-20/24, Rx+24/30)
4 TGU (S-BW to 15/25, Rx-20/30, Rx+35+/50+)
15 Box Jumps
4 TGU
10 Box Jumps
4 TGU
*Record Time
Mobilize
Foam Roll Adductors (1 Min Each)
Lax Ball Shoulder E/R Smash (1 Min Each)
Wall Stretch (1 Min Each)
Triceps Stretch (1 Min Each)