Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2x3Hop+Single In/Scissor-L/Scissor-R/Freestyle+Ball Catch PVC Halo/Spider Lunge/Inchworm 2x10e/8/5 (30s) Conditioning Metcon (Calories) 90s AMRAPs 90s: 200m Run + Max Cal Row/Ride/Ski *7 Rounds – 90s Rest Between Rounds – Split Class In Half *Record Total Cals Cool Down Team Slosh Pipe Hold...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Bear Crawl + Transfer 3xGLap @ 16/20 (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *2010 Tempo *2 Min Rest *FULL ROM – Use MB If Necessary – From Rack Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Broad Jump + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Skill Practice Clean (12-15 Minutes) Hang Power Clean + Hang Clean: 3+3@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-75% or HBD WT *1.5-2 Min Rest *IF Never Done – Suggest WT: S-45/75, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap) McKenzie Press-Up/TMC/3s Pause Air Squat 2×10/10/5 (No Rest) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x10e@HBD DB WT) Back Foot Elevated on Box/Bench*Suggested DB/KB WT: S-BW, Rx-15/25, Rx+20+/35+ *2010 Tempo Conditioning Metcon (Time) 3RFT 9...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Speed Ladder Drills: 2xSingle High Knee/2in2out Jump/Icky PT/Spider Lunge/Basic Kip 2×10/10/10 (30s) Conditioning TD WOD Prep (12-18 Minutes) Talk: Standards/Strategy Do: Movement Prep + 2 Rounds of 6/5/4/3/2 Moderate Pace CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint Relay Obstacle Course 3 Min Coach Choice PVC Halo/SL Glute Bridge/Push Plus 2x10e/10e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (2-3 Athletes) 10 Dips (S-Box, Rx-Steel/Ring) – Switch Every 2 Reps 20 Front Rack Lunges (S-BW to 35/55, Rx-65+/95+)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Inchworm/Air Squat 2×10/5/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT) *2 Min Rest *FULL ROM – Use MB If Necessary – From Floor Conditioning Metcon (AMRAP – Reps) 10-Minute EMOM Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (15 Minutes ) Gymnastic or Butterfly Kip Practice: 15 Minutes Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint + Bear Crawl 2 Minutes (Partner Rest) McKenzie Press-Up/TMC/Frog Jump 2×10/10/10 (No Rest) Strength/Power BB RDL (5@Bar, 5@LBD WT, Then 3×10@HBD WT) Romanian Deadlift*Clean Grip RDL *2 Min Rest *Suggested Start WT: S-45/75, Rx-65/95, Rx+95+/135+ *FORM FOCUS – No Mix Grip (Hook...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Air Squat/Pull Plus 2x10e (30s) Conditioning Zero Dark 40 (AMRAP – Reps) 4 Rounds 10 TGU (S-AC, Rx-30+/40+) 15 Pull-Up (S-Jumping/Ring Row, Rx-Chin) 15 Thruster (S-35/55, Rx-65/95) 20 Bar Facing Burpee 400m Run IF Finished Before 40...Read More