Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/OHS/SOTS Press 2×10/10/10 (30s)

Prone Swimmers 2×5 @ Slow Tempo (30s)

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

Strength/Power

Power Snatch (15-Minute Running Clock)

3@Bar, 3@50%, 2@60%, Then With Remaining Time Work Up to HBD 1’s *60-90s Rest between singles

*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

Split Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-80%)

*60-90s Rest

*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+

*15-Minute Running Clock

Cool Down

Standing Oblique Crunch: 3×12 Each w/ DB (60s)

Suggested Wt: S-15/20, Rx-20+/35+

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Per Side/10 Movements)