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 – 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM

*2-3 Min Rest

*20 Minute Clock – Dead Stop Reps – LISTEN To Coach

OPTION2: Traditional DL – 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@75-80%

*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 (4×2@75-80%)

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)