Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder: 2×1-5 @ 14/16 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power BB Inverted Row (5×5@Challenging HT ) *1-1.5 Min Rest *2010 Tempo w/ Full ROM *Various Grips Conditioning Metcon (Weight) Every 3 Minutes Complete 5 Unbroken DL...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x High Knee 1 In/3 Hop + 2 In/Freestyle PT/Shin Box Rotation/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Minute AMRAP (2-3 Athletes) 1000m Row – Switch Every 250m 20 Push Press (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/Snatch Balance 2×10/10/5 (30s) Strength/Power 1: Snatch (Hang Snatch) 3@Bar, 3@LT WT or 50%, Then 4×2 @ HBD WT or 60-70% *1-2 Min Rest *Low Hang Position Start *Record Heaviest CLEAN Set 2: Clean and Jerk (Hang Clean and Jerk)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap PVC Halo/TMC/2s Pause Air Squat 2x8e/8/8 (30s) Strength/Power Front Squat (5/5/3 Then 3/2/1/1) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% *2-3 Min Rest *ALL PRETTY – FULL DEPTH *1s Pause On Work Sets Conditioning CrossFit Games...Read More

Skill (skil): noun meaning a particular ability. Is there a movement holding you back from completing workouts as Rx? Or a movement that slows you down significantly during METCONs? Something you want to be ready for in the CrossFit Open workouts? IF so, some skill sessions may be your answer! In the gym setting, there...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders *Record Highest Consecutive DUBS Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Dyna Hoops 3 Minutes @ 10+/16+ KB Ribbon/Goblet Squat/OH Hold 2×10/10/20s @20+/30+ (30s) Strength/Power Strict Press (5/5/3 Then 3/2/1/1+) Strict Overhead Press5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1.5-3 Min Rest *ALL PRETTY – Use Appropriate WT *Record Last Set Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up Conditioning MobilizeRead More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30s) PT/Bridge Reach/Air Squat 2×10/5e/10 (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3...Read More