Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/10 (NR) SuperPeople 2×8 (30s) Skill Practice Snatch Balance 18 Minutes 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. BTN Push Jerk @ PVC 2×3 (Group) 3. Snatch Balance 2×3 @ PVC (Group) 3. Snatch Balance: 3@Bar, 3@LBD WT,...Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat/Basic Kip 2×10/10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.3 (AMRAP – Reps) For Time 21 Pull-Ups (F-Bent Over Row 35/45, S-Jumping Chin, Rx-Chin Over Bar PU) 42 DUBS (F-Jumping Jacks, S-Singles, Rx-DUBS) 21 Thruster (F-35/45, S-45/65, Rx-65/95) 18 C2B (F-Jumping...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Vertical Jump 2x5e/10/5 (NR) F-Rack Rotation/B-Rack Flex/BB Good Morning 2×10/10/10 @ Bar (30s) Strength/Power Power Clean (3@Bar, 3@LBD WT, Then 5×2@HBD Crispy WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 90s Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps)...Read More

Pre-workout this, pre-workout that…I’ve heard about it all. I’m writing today to chat about the BEST pre-workout you can incorporate into your health & fitness routine. But not your traditional scoop of C4 or your can of monster. I’m talking about the good stuff.  Food & Water. One of the most overlooked pre-workout strategies is...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/Reverse Lunge 2×10/10/5e (NR) Wall Angel 2×10 (30s) Strength/Power Floor Press (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1:...Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.2 (AMRAP – Reps) For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps Of: Deadlift (F-55/75, S-95/135, Rx-155/225) Bar Facing Burpee (F-Burpee, S-Step Over, Rx-Jump) *Record Time Finished or Reps Completed at 10 Min Cap Mobilize...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.2 (AMRAP – Reps) For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps Of: Deadlift (F-55/75, S-95/135, Rx-155/225) Bar Facing Burpee (F-Burpee, S-Step Over, Rx-Jump) *Record Time Finished or Reps Completed at 10 Min Cap Mobilize...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) SL Glute Bridge 2x10e (30s) Skill Practice Pistols 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 Up w/ Slow...Read More