WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Bear Crawl + Skip 3 Min (Partner Rest)

PT/Basic Kip/Frog Jump 2x10e (30s)

Strength/Power

**B&B Attendees**

Floor DB Strict Press + 30s Sky Dive Hold: 5@LBD WT, Then 4×8@HBD WT (1-2 Min)

Suggested WT: S-12/20, Rx-20+/30+

Bench Press (Work up to 1RM)

8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+

*1-3 Min Rest

*ALL PRETTY – Full ROM – Max 2 Reps Above Previous 1RM

Floor DB Strict Press (5@LBD WT Then 4×8@HBD WT)

Seated with legs out in front of you, press DBs overhead
*Chase with 30s Sky Dive Hold

*1-2 Min Rest After Sky Dive Hold

*Suggested WT: S-12/20, Rx-20+/30+

Conditioning

Metcon (AMRAP – Rounds and Reps)

7-Min AMRAP

5 Front Squat (S-35-55/45-85, Rx-65/95, Rx+95+/135+)

10 T2B (S-HKR)

15 Bar Facing Squat Thrust (S-Step Over)

*Record Total Rds + Reps

Cool Down

Lateral Band Walk (2-3x10e @ HBD Band )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Pec Minor Stretch (1 Min Each)

Wall Stretch (1+ Min Each)