Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/TMC/Prone Swimmer 2×10/10/5 (30s) Strength/Power Bench Press (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable *2-3 Min Rest *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *IF Absent More Multiple Bench Days During...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) F-B Arm Circles/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Skill Practice Pistols (15-18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Bear Crawl 2xGLap (Partner Rest) PT/TMC/Air Squats 2×10/10/10 (NR) Strength/Power Thruster (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *1.5 Min Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *FULL DEPTH – Body & Bar Contact Focus – 18 Minute Clock Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Hip Halo Lateral Walk 2x10e (30s) Rack Rotation + FS + Strict Press 2x5e @ Bar (30s) Strength/Power Hang Clean (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Push Jerk (3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/SL Wall Reach/Wall Walk 2x5e/5e/2 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 1 20 HSPU (S1-Inchworm Walk, S2-C2F PU, Rx-HSPU) – Switch A.N. 40 RRS – Switch...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Bench Press (Plus Set) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1.5-2 Min Rest *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Crab Walk + Sprint 2 Min (Partner Rest) OH Arm Swings/Frog Jump/SA Push Plus 2×10/10/10e (NR) Skill Practice Rope Climb (15 Min) 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:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squats 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70% or HBD WT w/ 2s ) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – Brace...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Hip Halo Lateral Walks 2x12e (30s) PVC Turnover Drill w/ Bottom Pause 2×3 (15s) Strength/Power Hang Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *60-90s Rest *Suggested Wt: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Position(Above Knee)) 3@PVC, 3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Min F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 5 Push-Ups (S1-5 Elevated/Knee, Rx-5 C2F, Rx+10 C2F) 15 Air Squats (to MB if necessary) MAX Cal RRS *Switch Every 2 Min – 5 Rounds Each...Read More