WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Jumping Ball Slam Ladder: 2×1-5 @ 14+/16+ (30s)

McKenzie Press-Up/SL Wall Reach/3s Pause Squat 2×10/5e/10 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@75% )

*2 Min Rest

*ALL PRETTY – FULL DEPTH

*3010 Tempo

Conditioning

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
HSPU

(S- Neg2Knee/Elevated/C2F, Rx-HSPU)

Cleans

(S-35/55-105/155, Rx-125/185)

Cool Down

Side Plank (2-3x30s Each )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)