CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/Lateral Leg Swing/Prone Swimmer 2×10/10e/5 (30s)

Hip Halo 2s Pause Air Squat 2×8 (30s)

Hang Muscle Snatch + OHS 2×5/5 @ Bar (30-60s)

Strength/Power

Hang Snatch (Above Knee)

3@Bar, 2@50%, Then 4×2@60-75% or HBD WT (60-90s Rest)

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*15-Minute Running Clock

Split Jerk (1s Pause In Split Position )

3@Bar, 3@50%, Then 4×2@60-70% or HBD WT

*60-90s Rest

*Suggested HBD WT: S-AC to 65/95, Rx-80/115, Rx+95+/155+

*15-Minute Running Clock

Core Work

Leg Lifts 3×15 (60s)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)