Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *ALL PRETTY – 2010 Tempo...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/TMC/Pull Plus 2×10/10/10 (NR) Skill Practice Toes-To-Bar (15-18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min (Partner Rest) McKenzie Press Up/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Strength/Power Sumo Deadlift (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (IF Applicable) *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *ALL PRETTY – 2 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/Wall Angel 2x5e/10/10 (30s) Turn Over Drill (As A Group) Rack Rotation + FS + Strict Press 2x5e/5/5 @ Bar (30-60s) Strength/Power Hang Power Clean + Push Press (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock (60-90s Rest)...Read More