15
Feb
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 ([email protected], [email protected] WT, Then 4×[email protected] WT)
*60-90s Rest
*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+
*15-Minute Running Clock
Clean Pull (Positions)
[email protected], [email protected], [email protected], Then 4×[email protected] 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)