CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3-5 Min

PT/OHS/SOTS Press 2×10/10/10 (30s)

Strength/Power

Hang Power Snatch (Below The Knee)

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

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*15-Minute Running Clock

Clean Pull (Slow First Pull Focus – Finish w/Shrug in Full Ext)

3@Bar, 3@50%, 2@60%, Then 4×3@HBD WT (60-90s Rest)

*Suggested HBD WT: S-AC to 65/95, Rx-95/135, Rx+125+/175+

*15-Minute Running Clock

Cool Down

Banded Face Pull 2-3×15 @ HBD Band (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Lying Trap Smash (2-3 Spots Each/10 Movements)