CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/OHS/SOTS Press 2×10/10/10 (30s)

Hip Halo SL Glute Bridge 2x8e (30s)

3 Position Snatch Grip DL 2×2 @ Bar (30-60s)

Strength/Power

Snatch Pull + Power Snatch (3+3@Bar, 2+2@50%, 2+2@60, Then 5×1+1@70-75% or HBD)

From Floor
*60-90s Rest

*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*15-Minute Running Clock

Hang Muscle Clean (5@Bar, 3@50%, Then 4×3@60ish% or HBD WT)

Start in hang position and clean barbell to shoulders without dropping under
*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115

*15-Minute Running Clock

Core Work

Leg Lifts: 3-4×10 (30s)

Mobilize

Lax Ball Foream Smash (1 Min)

Lax Ball Deltoid Smash (1 Min Each)

Pigeon Pose (2 Min Each)