CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride
Partner Spider Lunge + Skip 2xGLap (Partner Rest)
Mckenzie Press-Up/Frog Jump/SL Glute Bridge 2×10/10/10e (No Rest)
Strength/Power
Option 1 : Deadlift (If you DID NOT test on Saturday at DL & Donuts)
Option 2 : Snatch Grip RDL (If you DID test on Saturday at DL & Donuts)
Deadlift (Work up to 1RM)
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*2-3 Min Rest
*ALL Pretty – LISTEN TO COACHES RECOMMENDATION
Snatch Grip RDL ([email protected], [email protected] WT, Then 3×5 HBD WT)
*1.5-2 Min Rest
*Chase Each Work Set w/ 5 Broad Jumps
*Suggested Wts: S-55/75, Rx-75/95, Rx+95+/135+
Conditioning
Metcon (No Measure)
3RNFT
15 T2B (S1-HKR/Sit-Up, S2-10 T2B, Rx-15 T2B)
200m MB Transfer (S-AC, Rx-16/20)
*No Measure
Cool Down
Standing Shoulder E/R: 2-3x10e @ 2.5-5# (Slow Tempo – No Rest)
Mobilize
Lying Hip I/R Stretch (1 Min Each)
Lateral Highway Stretch (1 Min Each)
Lax Ball QL Smash (1 Min Each)