CrossFit

30
May

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/TMC/Vertical Jump 2×10/10/5 (30s)

Hip Halo 3s Pause Air Squat 2×5 (30s)

Muscle Snatch + BTN Push Press 2×5+5 @ Bar (30-60s)

Strength/Power

Power Snatch (Halting (Above The Knee))

3@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s Rest)

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

*15-Minute Running Clock

Clean Pull (Slow First Pull Focus)

3@Bar, 3@50%, 2@60%, Then 4×3@HBD WT (60-90s Rest)

*Suggested HBD WT: S-AC to 65/95, Rx-95/135, Rx+125+/175+

*15-Minute Running Clock

Prone Swimmers (3×8 @ Slow Tempo (60s))

On Your Belly

Mobilize

Lateral Highways Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)