21
Mar
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/Air Squat/Wall Angels 2×10/10/5 (30s)
Hip Halo SL Glute Bridge 2x8e (30s)
Muscle Snatch + BTN Push Press 2x5e @ Bar (30s)
Strength/Power
Snatch (Above Knee Pause)
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*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Halting Clean Grip Deadlift ([email protected], [email protected]%, [email protected]%, Then 5×[email protected] WT )
Barbell starts on the ground elevates to right below the knee and finishes back on the ground
*60-90s Rest
*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*Below The Knee End Point (2s Pause)
*15-Minute Running Clock
Cool Down
Pilates Sit-Ups: 3×12 @ Slow Tempo (60s)
Mobilize
Kneeling Forearm Stretch (1 Min Each)
Lying Hip I/R Stretch (2 Min Each)
Lax Ball Glute Rotations (2 Spots Each/10 Movements)