Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Skip 3xGLap (Partner Rest) PT/OHS/Inchworm 2x10e (30s) TD WOD Prep 1. PVC 3 Part Snatch Warm-Up: 2×3 Each (30s Rest) 2. Power Snatch 4×3 @ Building WT (60s Rest) Conditioning Isabel (Time) For Time: 30 Snatches, 135# / 95#*S1-AC to 65/95, S2-80/115, Rx-95/135...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle Relay 2 Min (Partner Rest) F-B Arm Circles/Air Squat/Pull Plus 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 8 MU (S-Burpee Ring Row, S2-Burpee Pull Up, Rx-Bar/Ring MU) 12 DB Thruster (S-AC to 15/20, Rx-20/30, Rx+35/50) 400m Run *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Bear Crawl + Transfer 2 Min @ 16/20 (Partner Rest) PT + Frog Jump 2x10e (No Rest) BB Hang Clean + Rack Rotation + Front Squat 2×3/5e/3 (Partner Rest) Strength/Power Hang Clean (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *Low...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Squat Thrust (3) Sprint Relay 2 Min (Partner Rest) PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s) Skill Practice Handstand Walk (15 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint Relay 3 Min PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S-Burpee Ring/Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU) – Switch A.N. 20 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 10 40 Lateral Bar...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/Air Squat/SA Push Plus 2x10e (30s) TD WOD Prep 1. Talk Standards 2. 2 Min Steady State (60s) Conditioning Pop Test 1-Mile Run (Time) 2K Ski (Time) 10-Min Assault Bike (Cals) 7-Min Burpee (Reps) *Choose 1 Option 1-Mile Run (Time) Max Effort 1-Mile...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop PVC Halo/OHS/SOTS Press 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 Hang Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80/115) 15 Wall Ball (S-Air Squat, S2-KB Thruster, Rx-14+/20) 600m Run (S-400m) *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop PVC Halo/SL Glute Bridge/Burpee 2x8e/5e/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 Push-Ups (S-Knee/Elevated, Rx-C2F) 10 Alt DB Snatch (S-AC, Rx-20/30, Rx+35/50) 15 Air Squats (to appropriate MB Ht) 400m Run *Record Total Rds...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT + 3s Pause Air Squat 2×10/5 (No Rest) BB Rack Rotation + Front Squat 2x5e/5 (Partner Rest) Strength/Power Front Squat (5@50%, 3@65%, 2@75% Then 4×1@80-90% or HBD WT) *2-3 Min Rest *2010 Tempo – ALL Pretty Conditioning Metcon...Read More

We’ve all been there… Crushing a workout only to get crushed by the one movement that’s holding us back from progressing further. For most athletes who encounter this feeling, it boils down to something involving the Olympic lifts or a gymnastics movement. So let’s talk about how to get your first (of many) pull-ups and...Read More