16
May
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/Shin Box Rotation/Superman 2×10/10/10 (30s)
Hip Halo Air Squat 2×8 (30s)
Rack Rotation + Thruster 2x5e/5 @ Bar (30-60s)
Strength/Power
Clean and Jerk (3@Bar, 3@50%, 2@60, Then 3×2@70-80% or HBD WT)
*60-90s Rest
*Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+115+/155+
*15-Minute Running Clock
Snatch Grip Deadlift (3 Position)
3@Bar, Then 4×2@LBD WT (60-90s Rest)
*Suggested LBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115
*15-Minute Running Clock
Cool Down
Side Bridges: 3x10e @ 2010 Tempo (60s)
Mobilize
Lax Ball Foream Smash (1 Min Each)
Lax Ball QL Smash (1 Min Each)
Static Scorpion Stretch (1 Min Each)