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)

8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+%

*2-3 Min Rest

*ALL Pretty – LISTEN TO COACHES RECOMMENDATION

Snatch Grip RDL (5@Bar, 5@LBD 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)