Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Skill Practice Gymnastic or Butterfly Kip (15 Min) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Banded Lateral Shuffle 2xGLap (Partner Hold) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD) *1.5-2 Min *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – ALL PRETTY – 20 Minute Clock Conditioning Metcon (Calories) EMOM12...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 F-B Arm Circles/Frog Jumps/SA Push Plus 2x10e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 9 HSPU (S1-Inchworm Walk, S2-C2F Push Up, S3-5 HSPU, Rx-9 HSPU) 15 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 21 Cal RRS 75 DUBS...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes PVC Halo/PVC Hinge/3s Pause Air Squat 2x5e/10/5 (30s) PVC Turnover Drill + OHS: 2x3e (30s) Strength/Power Hang Power Snatch + OH Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Positions)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min PT/Inchworm/Pull Plus 2x5e/10/10 (NR) Conditioning Metcon (Calories) Partner E90S 5 Muscle Ups (S-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) Max Cal RRS 6 Rounds Rounds Each – P1 Work/P2 Rest *Record Total Team Cals Cool Down Partner Dead Bug Ladder: 2×2-8 (60s)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/TMC/Prone Swimmers 2x5e/10/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@60-70% or HBD WT) *1.5-2 Min *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 18 Minute Clock Conditioning Team Sled Push/Pull (AMRAP – Reps)...Read More

The Workout Announced Each week during the CrossFit Open the workouts will be announced on Thursday evenings at 7:00pm (games.crossfit.com). Exercise demos and standards will then be listed on the website for you to check out prior to completing each week’s workout. There are Scaled and Rx versions of each workout and it’s best to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Stiff-Legged Bear Crawl + High Knees 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) McKenzie Press-Up/Iron Cross Kick/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT) *1.5-2 Min *IF No #’s Use 1RM Template: S-95/135, Rx-125/185, Rx+155+/225+ *Dead Stop Reps – ALL PRETTY – 18 Minute...Read More

At Bluprint Fitness we believe that communication creates clarity. And when it comes to reaching your health & fitness goals, having a clear picture of how to get there is a powerful tool. To get a better idea of how and why we communicate, take a look at the core of Bluprint Fitness below. ALL...Read More