CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3-5 Minutes

PVC Halo/PVC Hinge/3s Pause Air Squat 2x5e/10/5 (30s)

PVC Turnover Drill + OHS: 2x3e (30s)

Strength/Power

Hang Power Snatch + OH Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT)

*60-90s Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*15-Minute Running Clock

Clean Pull (Positions)

3@PVC, 3@Bar, 2@Bar, Then 4×2@HBD WT

*60-90s Rest

*Suggested WT: S-Bar to 55/75, Rx-75/105, Rx+95/135

*15-Minute Running Clock

Strict Pull-Up (15-30 Reps (S-3010 Ring Row))

*Break-Up/Rest A.N.

Mobilize

Forearm Chest Opener (1 Min Each)

Lying T-Spine Rotation (1 Min Each)

Lax Ball VMO Smash (2 Min Each)