4
Apr
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/TMC/Air Squat 2×10/10/10 (30s)
Hip Halo Lateral Walk 2x12e (30s)
Snatch Turnover Drill + OHS 2×3+3 (30s)
Strength/Power
Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT)
*Slow 1st Pull Focus
*60-90s Rest
*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Power Clean + Push Press (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT)
*60-90s Rest
*Suggested WT: S-AC to 65/95, Rx-80/115, Rx+105+/155+
*15-Minute Running Clock
Cool Down
Hip Halo SL Glute Bridge: 3x8e (Rest A.N.)
Mobilize
Lax Ball Forearm Smash (2 Min Each)
Kneeling Lat Stretch (1 Min Each)
Kneeling Hip Flexor Stretch (1 Min Each)