Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Minutes OH Arm Swing/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning CrossFit...Read More

In this blog, we are talking all about how to navigate injury, big or small, and stay on track during your recovery. If you are active, you have a profession that requires long periods of sitting, or you’re above the age of 25, you’ll probably have to navigate an injury at some point. I guess...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Skip + Back Pedal McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 2 Min Rest –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay PT/TMC/Frog Jump 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 1 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 4 S2OH (Same WT As Above) 35 DUBS (S-Toe Taps/Singles, Rx-DUBS) *Switch Every Completed Round *Record Total Team Rounds + Reps...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 Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 OH Arm Swing/Alt Bridge Reach/SL Wall Reach 2×10/10/5e (30s) Skill Practice Toes-To-Bar (20 Min) 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...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 Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Assisted Hover Hold 2x5e/10/15s (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski/Run Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+ *20 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP8 Cash-In: 400m...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Back Pedal + Bear Crawl (GLap Switch) F-B Arm Swing/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 4 TGU (S-AC, Rx-20/35, Rx+35/50) MAX Burpee Box Jump Over at 20/24″ (S-Step Over, Rx-Jump) *5 Rounds Each – Switch Every 2 Min...Read More