Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Skill Practice Hang Power Clean (12-15 Min) 1. PVC Position Drills (Shrug, HP, Muscle Clean, HPC) 2x2e 2. 3@ LBD Then 4×3@HBD *Form Focus – 1.5 Min Rest Conditioning Metcon (AMRAP – Reps) Team...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Deadlift (Option Based on Testing ) Option 1 (IF Testing at DL & Donuts) DL: 5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT w/ Overhand No Hook Grip *2 Min Rest Option 2 (IF...Read More