CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/TMC/Air Squat 2×10/10/10 (30s)

Hip Halo Standing Fire Hydrant 2x10e (30s)

Power Snatch + OHS 2×3+3 @ Bar (30-60s)

Strength/Power

Hang Power Snatch + Hang Snatch (2+2@Bar, 2+2@50%, Then 4×1+2@60-70% or HBD WT)

Low Hang
*60-90s Rest

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*15-Minute Running Clock

Split Squat (5e@Bar, 5e@LBD, Then 3x8e@HBD WT)

*60-90s Rest

*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+

*15-Minute Running Clock

Ab Rollouts (3×8-10 w/ Appropriate Distance (60s))

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)