CrossFit

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 ([email protected], [email protected]%, [email protected]%, Then 5×[email protected] 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 ([email protected], [email protected]%, [email protected]%, Then 5×[email protected] 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)