WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Air Squat Ladder 2×1-5 (30-60s)

PT/Scorpion Kick/Iron Cross Kick 2x10e (30s)

Strength/Power

Snatch Grip Deadlift (Strength Ladder 6-1s)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, then 1@100%+ IF Applicable

*1.5-3 Min Rest

*ALL PRETTY – Unbroken Sets

Conditioning

CHItanium (AMRAP – Reps)

8 Minute EMOTM

Min 1: 10 Thrusters 65/95 (S-AC)

Min 2: 10 Bar Facing Burpees

Min 3: 8 Thrusters 65/95 (S-AC)

Min 4: 8 Bar Facing Burpees

Min 5: 6 Thrusters 80/115 (S-AC)

Min 6: 6 Bar Facing Burpees

Min 7: 4 Thrusters 95/135 (S-AC)

Min 8: 60s Max Bar Facing Burpee

*Record Total Burpee Reps From Minute 8

*Scaling Options: Pick a WT 35-55/45-75 & Stick With It

Cool Down

DB E.R. (2-3x10e @ 2.5-12 lbs w/ 3010 Tempo )

Dumbbell Shoulder External Rotation
*1 Min Rest

Mobilize

Lax Ball Upper Trap Smash (1-2 Min)

Foam Roll Adductors (1 Min Each)

Pigeon Pose (1 Min Each)