Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + MB Transfer 3 Minutes @ 16/20 PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 23-Min Team AMRAP (2-3 Athletes) 10 DL (S-95/135, Rx-135+/185+) – Switch Every Rep 20 Squat Thrust Bar Hop (S-Step Over)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Spider Lunge + Sprint 3 Minutes PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Conditioning TD WOD Prep (12-18 Minutes) Talk: Standards/Strategy Do: Movement Prep Then 250m Row + 3 Rounds of 1/2/3 at Moderate Pace Mary Meets the Erg (AMRAP – Rounds and Reps)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Inchworm 2x5e/10/5 (30s) Muscle Clean + Thruster + OH Hold 2×5/5/20s @ Bar (30s) Strength/Power 1: Snatch (Complex – Snatch + Hang Snatch) 1+2@Bar, 1+2@50%, Then 3×1+2@60-70% or HBD WT *1-2 Min Rest *12-Minutes – Speed Focus *Turnover + Drop...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Minutes DB Complex: Ribbon/Alt Snatch/SA OHS 2×10/5e/5e @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 400m Run 24 Air Squats (to appropriate MB Ht) 12 Burpee Box Jump Overs (S-AC w/ Step Over, Rx-20/24, Rx+24/30) CAN...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 2 Minutes (5 Burpee Penalty) McKenzie Press Up/Iron Cross Kick/Goblet Squat 2×10/10/10 @ 20+30+ (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%Then 5@70%, 3@75%, 2@80%, 1@85%) *2-3 Min Rest *FULL ROM – Use MB If Necessary – From Rack Conditioning Metcon (Time)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS Press 2x10e (30s) Muscle Snatch + BTK Push Press + OHS 2x3e @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT) *1-2 Min Rest *15-Minutes – Upright Position Focus 2: Bench Press (10@Bar, 5@55%, 5@65% Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PVC Halo/Inchworm/Air Squat 2x5e/5/10 (30s) Skill Practice HSPU Practice (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Squat Walk + Back Pedal 2xGLap (Partner Rest) PT/TMC/Basic Kip 2×10/10/10 (No Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@80% or HBD WT) *2-3 Min Rest *2s Pause Squat w/ Full Grip – Maintain Posture Conditioning Metcon (Time) Every 90 Seconds...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint Relay 3 Minutes (Partner Rest) PT/TMC/Frog Jumps 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min Team AMRAP 10 Synced Bar Facing Burpees (S-Step Over) 20 Front Rack Lunge (S-AC to 55/85, Rx-65/95, Rx+95/135) – Switch Every 10 100 DUBS (S-200...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Dyna Hoops 2 Min @ 14+/16+ PT/Lateral Lunge/Basic Kip 2×10/5e/10 (30s) Conditioning TD WOD Prep (12-18 Minutes) Talk: Standards/Strategy Do: Movement Prep + 3 Rounds of (S:5+2, Rx-5+1) at Moderate Pace CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power...Read More