2
May
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
Locomotor Movements 3-5 Minutes
Hip Halo Standing Fire Hydrant 2x8e (30s)
Rack Rotation + Thruster 2x5e/5 @ Bar (30s)
Strength/Power
Power Clean+Jerk (3@Bar, 3@50%, 2@60, Then 5×2@70-75% or HBD WT)
*60-90s Rest
*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Overhead Squat (5@Bar, 5@50%, Then 4×3@60% or HBD WT)
*Suggested HBD WT: S-Bar to 55/75, Rx-80/115, Rx+95/135
*3010 Tempo
*15-Minute Running Clock
Core Work
Weighted Sit-Up: 3×15 @ HBD WT (60s)
Suggested WT: 10+/20+
Mobilize
Frog Stretch (2 Min)
Static Scorpion Stretch (1 Min Each)
Lax Ball Forearm Smash (1+ Min Each)