CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest)

PVC Halo/Scorpion Kick/SA Push Plus 2x5e/10/10e (30s)

Skill Practice

Handstand Walk (15 -18 Minutes)

1. Wall Walk 2×2-3

2. Box Pike Walk 2×180 Degrees

3. Box Pike Shoulder Taps 2×8

4. Kick Up Walk Wall (Differing Distances) 2×1-5

5. Kick-Up to Walk (OR Various Progressions)

*Each progression should be 80% mastered before moving to the next.

Conditioning

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Options:

Clean & Jerk (S1-AC to 65/95, S2-80/115, Rx-95/135)

T2B (S1-Sit Up, S2-HKR, Rx-T2B)

Cool Down

KB Skull Crusher: 2-3×12 @20+/30+ (60s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)