CrossFit - BluPrint Fitness
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CrossFit

12
Jul

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Broad Jump + Back Pedal 2xGLap (Partner Rest)

PVC Halo/3s Pause Air Squat/Rev Fly 2x5e/5/10 (30s)

TD WOD Prep

1. PVC Turnover Drill 1×3 (Group)

2. BB Power Clean + Rack Rotation 2×5/5e @ Bar (30s)

3. Power Clean 3×3 Building Wt + Push Up Variation Warm Up (60s)

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 (S1-Inchworm Walk Outs, S2-Wall Walk by 1’s, Rx-HSPU)

Cleans (S1-AC to 75/115, S2-95/135, Rx-125/185)

*Record Total Reps

Cool Down

Partner 5 Min Static Hold: Glute Bridge & KB Hold @ 35/50 (Switch A.N.)

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)

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