Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 min row/ride/run
Partner Broad Jump + Back Pedal 2xGLap (Partner Rest)
KB Thruster + Toe Tap 2×10/50 @ 20+/30+ (30s)
Strength/Power
Oly Choice: Clean & Jerk OR Snatch + OH Hold – 3@Bar, 3@50%, 2@65%, 1@70%, Then 3×1+10s Hold@80%
*1-3 Min Rest
*Pick ONE of these to work on
Clean and Jerk (3@Bar, 3@50%, 2@65%, 1@70% Then 3×1+10s Hold@80%)
*1-3 Min Rest
Snatch (3@Bar, 3@50%, 2@65%, 1@70% Then 3×1+10s Hold@80%)
*1-3 Min Rest
Conditioning
Metcon (AMRAP – Rounds and Reps)
Max Reps in 3 Minutes
4 Power Cleans (S: 35-75/55-115, Rx: 95/135)
8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU)
12 Lateral Lunges @ BW (Total)
3 Cycles – 1 Minute Between Each Cycle
Rollover Rds – Record Total Rds + Reps
Note: Push-ups should be strict, C2F, with a braced core. Hold yourself to this standard and you’ll improve in all areas of fitness!
Cool Down
Sky Dive Hold (2-3×30-45s *60s Rest)
Mobilize
Foam Roll Glutes
Lax Ball Trap Smash
Chest Stretch
