CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3-5 Minutes

PT + Air Squat 2×10+10 (30s)

Power Snatch + OHS 2×5+5 @ Bar (30-60s)

Strength/Power

Snatch ([email protected], [email protected]%, [email protected]%, Then 5×[email protected]%)

*Slow 1st Pull Focus

*60-90s Rest

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

*15-Minute Running Clock

Power Clean + Push Press ([email protected], [email protected]%, [email protected]%, Then w/Remaining Time HBD 1’s)

*60-90s Rest

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

*15-Minute Running Clock

Cool Down

Russian Twist (Plate): 3×20-30 Reps

*Suggested Wt: S-10/15, Rx-15+/25

Mobilize

Wall Stretch (2 Min Each)

Pigeon Pose (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)