Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) PT/Frog Jump 2×10/10 (NR) Hip Halo Lateral Walk 2x12ea (30s) Strength/Power OPTION1: Sumo DL TEST – 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *2-3 Min Rest *20 Minute Clock – Dead Stop Reps –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR) Skill Practice Pistols (15-18 Min) 1. Rev Lunge w/Toe Tucked 1x5e (30s) 2. Rev Lunge w/Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/Slow...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 18 Minute Clock – 2 Min Rest Conditioning Metcon...Read More

Are these bodyweight movements really that Important? No matter what gym you are part of you probably hear your coach constantly blab about the importance of your push ups, squats and pull ups and how they translate to “the more exciting movements” If your coach is not putting as much emphasis, if not more, on...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Ladder: 2×2-8 (30-60s) McKenzie Press-Up/TMC/SL Glute Bridge 3×10/10/10e (30s) Superman 2×10 (30s) Strength/Power Sumo Deadlift (Work up to the 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *Rest 2-4 Minutes Between Heavy Sets *ALL PRETTY-25 Minute Clock Mobilize Lax Ball...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT + TMC 2×10/10 (30s) Hip Halo SL Glute Bridge 2x8e w/ 2s Pause (30s) Rack Rotation + FS 2x5e/5 @ Bar (30s) Strength/Power Clean (3 Position Clean (HH/LH/Full)) 2e@Bar, 1e@50%, Then 4x1e@60-70% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m Run (Together) 20 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5 20 Front Rack Lunges (Same Wt As Above) – Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *Dead Stop Reps w/ Focus On Starting...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (30s) 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (30s) Strength/Power Front Rack Carry (Swing Strap) (GL@Bar, GL@LBD WT, Then 4-5xGLap@HBD WT) Barbell in Front Rack – Travel Across Floor*Chase Each Set w/ 30s Low Plank *Rotational Rest *Suggested HBD WT: S-AC to...Read More