Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner DB Slam Ladder 2×1-5 (30s) PT/TMC/Air Squat 2×10/10/10 (30s) Skill Practice Back Squat (5@PVC, 5@LBD/Bar, Then 3×5@HBD) *Form & Position Focus – To Ball if Needed *1.5-2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Burpees 15 KB Sumo DL High Pull...Read More
Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2 Min Rest *ALL Dead Stop Reps *Stay At YOUR Numbers Conditioning Team 12-Minute Ski Erg (Distance) In Teams of 2-5: Ski...Read More
Bluprint Fitness – Team Training Warm-up 3min Row/Run/Ride Spider Lunge + Sprint 2xGlap PT/Air Squat/Burpee 2×10/10/5 Standing Broad Jump Foot Measure on the Heel Record Best Jump in Inches as Reps Push-ups (1 Attempt – MAX Unbroken Reps @ 2010 Tempo) Warm-Up: 10 Push Plus – Then 1-3 Push-Ups 10-Minute Row Test (Calories) Warm-Up: Pick...Read More
Wow, the 2018 CrossFit Open is complete! If you are like me you, you felt all of the following over the last 5 weeks: excited, anxious, surprised, empowered, driven, nervous, and most of all INSPIRED. YOU did it – and you can do anything you put your mind to! Don’t let yourself be discouraged by...Read More
