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)

3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest)

*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*15-Minute Running Clock

Halting Clean Grip Deadlift (3@Bar, 3@50%, 2@60%, Then 5×3@HBD 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)