Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power 1: 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/PRETTY Set 2: Split Jerk (3@Bar, 3@LT WT or 50%, Then 3×2...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×172 (Burpee Penalty) DB Complex: Ribbon/Goblet Squat/Alt Snatch 2×10/10/10 @ 20+/35+ (60s) Conditioning Metcon (AMRAP – Reps) Tabata Power Snatch (S-35/55, Rx-55/75, Rx+75/115) Sky Dive Hold Wall Ball (S-AC MB Thruster, Rx-16/20) Wall Sit Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) Low Plank *5 Rounds...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Carioca 2 Minutes (Partner Rest) PT/TMC/Frog Jump 2×10/10/10 (30s) Strength/Power Clean (Squat Clean Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ *If Applicable *ALL PRETTY – FULL DEPTH *1.5-2 Min Rest Between Sets Conditioning Metcon (Time) 3 RFT 10 Dips (S-Box, Rx-Steel,...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3xGlap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3xGlap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/Burpee/Dip Drive Drill 2×15/10/5 (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *ALL PRETTY – Use Appropriate WT *Rest 2 Min Between Sets Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Row/Run/Ride PT/Crab Reach Overs/Alt Rev Lunges 2×15/5e/5e (30s) Ball Slam Ladder 2×1-5 (60s) Conditioning CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Banded Bear Crawl + Back Pedal: 2xGLap (Switch Every Glap) PT/Crab Hip Rotation/SL Wall Reach 2×10/5e/5e (30s) Strength/Power Bent Over Row (5@Bar, 5@LT WT, Then 3×8@HBD WT ) *1.5-2 Min Rest *Suggested WT: S-35/55, Rx-55+/75+ *2010 Tempo Conditioning Metcon (Calories) Triplet w/ Rest...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat (Hands Behind Back)/Basic Kip 2x10e (30s) Broad Jump 2xGLe (Walk Back) Strength/Power 1: Power Clean (3 Positions-Below Knee/Above Knee/High Hang ) Position Power Clean: 3@Bar, 3@LT WT or 50%, Then 3×3 @ HBD WT or 60-70% *1-2 Min Rest *Position...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Obstacle Sprint Relay 3 Minutes PVC Halo/Lat Lunge/Pull Plus 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAPs 500m Row 6 T2B (S-HKR) 9 Push Press (S-35/55, Rx-65/95, Rx-85+/115+) 12 Box Jumps (S-AC, Rx-20/24, Rx+24/30) *3 Rounds – Rest 2...Read More