CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT + Hip Halo Pause Squat 2×10+5 (30s)

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

Strength/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, Rx-55/75, Rx+65+/95+

*15-Minute Running Clock

Split Jerk (3@Bar, 2@50%, 2@60%, Then With Remaining Time Work)

*60-90s Rest

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

*15-Minute Running Clock

Cool Down

Ab Rollouts (Appropriate Distance): 3×10 (60s)

Mobilize

Wall Stretch (2 Min Each)

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)