CrossFit – BluPrint Fitness
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CrossFit

4
Apr

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

McKenzie Press-Up/Shin Box Rotation/Tuck Jump 2×10/10/5e (No Rest)

Strength/Power

Deadlift (DL Clusters)

5@Bar, 5@50%, 3@65%, 3@75%, 2@80%, Then 1-1-1@85%, 1-1-1@90% or HBD WT (15s Clusters)

*ALL Dead Stop Reps – Stay At YOUR Numbers

*3 Min Between The Two Cluster Sets

Conditioning

Metcon (Time)

For Time

40 Wall Ball (S1-Goblet Squat, S2-30 WB, Rx-16/20)

30 T2B (S1-HKR/Leg Raise, S2-20 T2B, Rx-T2B)

20 Push-Ups (S-Elevated/Knee, Rx-C2F)

10 TGU (S-BW to 15/20, Rx-20/30, Rx+35+/50+)

*Record Time (Cap: 13 Minutes)

Mobilize

Lying Hamstring Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)

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