19
Mar
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
Partner Burpee Ladder 2×1-4 (30s)
PT/TMC/Prone Swimmer 2×10/10/5 (30s)
Strength/Power
Bench Press (Work up to 1RM)
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable
*2-3 Min Rest
*IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+
*IF Absent More Multiple Bench Days During Cycle: 4×1@80%
20 Min Running Clock
Conditioning
Metcon (No Measure)
3 Rounds
10 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50)
12 Alt DB Lunge (Use Same Wt As Above)
14 Burpee (S-Step)
*1 Min Between Rounds – No Measure
Mobilize
Chest Stretch (1 Min Each)
Wall Stretch (1 Min Each)
Lax Ball Standing Trap Smash (1 Min Each)