CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/OHS/SOTS Press 2×10/10/10 (30s)

Muscle Snatch 2×5 @ Bar (30-60s)

Strength/Power

Power Snatch + OHS (3+3@Bar, 3+3@50%, 2+2@60%, Then 4×1+2@HBD WT)

*60-90s Rest

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

*15-Minute Running Clock

Halting Clean Grip Deadlift (3 Positions)

Barbell starts on the ground elevates to right below the knee and finishes back on the ground
3@Bar, 2@LBD, Then 4×2@HBD WT (60-90s Rest)

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

*15-Minute Running Clock

Core Work

Ab Rollout: 3×10 (Use Appropriate Distance)

Mobilize

Wall Stretch (2 Min Each)

Static Scorpion Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)