WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Stiff-Legged Bear Crawl+ Sprint 3xGLap (Partner Rest)

PVC Halo/Air Squat/F-B Shoulder Roll: 2x5e/10/5e (30s)

Skill Practice

HSPU Practice (12-15 Minutes)

12-15 Minutes

Step 1: 10s Tripod Hold 1-2x10s (Rest A.N.)

Step 2: Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

Step 3: Tripod to Horizontal Kip 2×3 (Rest A.N.)

Then Pair Appropriate Step w/ Strength Accessory Below

Option 1: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.)

Option 2: HSPU Negatives: Sets of 2-3 (Rest A.N.)

Option 3: Strict HSPU: Sets of 1+ (Rest A.N.)
*Progress through step 3 – then choose appropriate option to work on.

Conditioning

Race-to-1500 (Time)

Row 1500m As Fast As Possible

Every 90s Perform 2 TGU (S-BW-15/20, Rx-20/30, Rx+30+/40+)

Record Time

Cool Down

Rolly Polly (2-3×6)

Abdominal Exercise
*1 Min Rest

*Partner Up

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)