WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling: 3x100m (Squat Thrust Penalty)

PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (No Rest)

Skill Practice

Toes-To-Bar (12-15 Minutes)

1. 2×10-15s Basic Kip

2. 2×5 Kip + Knees-2-Chest

3. T2B and/or Banded Levers

*Each progression should be 80% mastered before moving to the next.

*IF Proficient at Movement: Practice Strict “Ball-Up” Or Lever Variation in Sets of 1-3

*60s Rest Between Setst

Conditioning

Metcon (Weight)

10-Minute EMOTM

Minute 1: 3 DL (Increasing WT)

Minute 2: Squat Thrust Bar Hop (S-6, Rx-8, Rx+10)

Suggested Starting WT: S-65/95, Rx-95/135, Rx+135+/185+

*Record Heaviest Completed Triple

Cool Down

Ab Rollouts (2-3×10 *1 Min Rest)

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Chest Stretch (1 Min Each)