Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (60s) In/Out Arm Swings + Frog Jumps + Pull+ 2x10e (30s) Strength/Power Push Jerk (5@Bar, 5@50%, Then 4×3+15s OH Hold @60-70% or HBD) *90-120s Rest ALL PRETTY If doing burpee test: NO OH HOLD Conditioning Metcon (No Measure) Test...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + OH Hold 2xGL (P1-GL Crab Walk/P2-OH Plate Hold 25+) PVC Halo + Lateral Lunge 2x10e (60s) Strength/Power OH Walking Lunge (4×10 total @ HBD WT *90-120s Rest) Suggested Start: S-Plate 15/25, Rx-35/55, Rx+55+/75+ WTs Can Increase Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes PT + SL Glute Bridge + Air Squat 2×10/10e/10 (30s) Strength/Power Snatch Grip RDL (5@Bar, Then 4×5@HBD WT *90s Rest) Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+ ALL PRETTY Conditioning Metcon (Calories) 12-Minute EMOTM Minute 1: 30s Airdyne (Max Cals) Minute...Read More

Bluprint Fitness – CrossFit Rowing Metcon (Distance) RowingRead More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3 Rounds w/ 1 Burpee Penalty KB Complex: RW + Ribbon + Thruster 2x10e @ 20+/30+ (60s) Skill Practice Handstand Push-ups (12-Minutes) HSPU Practice: 2-3x 10s Tripod Holds 2x3e Tripod + SL Lift 2×3 Tripop + Double Leg Lift 2-3x Tripod to Horizontal...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes (14+/16+) PT + Frog Jumps + 2x10e (30s) Banded Rack Position Stretch 1×30-45s Each Strength/Power Front Squat (8@40%, 5@50%, Then 3×8@55-65% *2min Rest) 2010 Tempo Conditioning Metcon (Time) 3RFT 8 Push Press (S-35/55, Rx-55/75, Rx+65+/95+) 8 T2B (S-HKR) 50...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner Sprint + Back Pedal 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Wall Reach 2x5e (30s) Conditioning CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65#...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Banded Runs: Forward/Backward/Shuffle-L/Shuffle-R 2xGL (Partner Rest) PT/Air Squat/Burpee 2×10/10/5 (30s) Strength/Power Push Press (5/3/2 Then 4-6 Sets to Find 1-3RM *90-120s Rest) 5@ Bar, 3@50%, 2@65% ALL PRETTY Conditioning Metcon (Time) 3RFT 5 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+) 10 Box Jumps (S-Athlete’s Choice, Rx-20/24,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL SA OHS 2x5e (BW-20/30) – 60s Rest Vertical Jump 2×5 (30s) Skill Practice Snatch (12-15 Minutes) 1. Burgener Series (High Hang) 1x3e @ Bar 2. Position Holds: High/Low/Full 1x3s Each @ Bar 3. Snatch/Hang Snatch/OHS: Take 8-10 Minutes to Work Up...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL SA OHS 2x5e (BW-20/30) – 60s Rest Conditioning 1: Metcon (AMRAP – Reps) 8 KB Headcutter (S-Air Squat-15, Rx-20/30, Rx-30+/40+) 60s: KB Transfer MAX Gym Lengths in .5 Increments (Same KB WT As Headcutter) 3 Rounds – 2 Minute Rest (Record...Read More