CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)
PT/Frog Jump 2×10/10 (NR)
Hip Halo Lateral Walk 2x12ea (30s)
Strength/Power
OPTION1: Sumo DL TEST – [email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, Then 1-3 Sets to Find 1RM
*2-3 Min Rest
*20 Minute Clock – Dead Stop Reps – LISTEN To Coach
OPTION2: Traditional DL – [email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]%
*2-3 Min Rest
*IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275
Sumo Deadlift (Work up to 1RM)
Deadlift (4×[email protected]%)
Conditioning
Metcon (Time)
3RNFT/RFT
5 Strict Pull-Ups (S-3010 RR, Rx-Chin, Rx+C2B)
15 Air Squats (use MB if necessary)
400m Run
*Record Time
Mobilize
Lateral Highway Stretch (1 Min Each)
Lying Hamstring Stretch (1 Min Each)
Lax Ball QL Smash (1+ Min Each)