Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 (Partner Rest) PVC Halo/TMC/Burpee: 2x5e/10/5 (30s) Skill Practice Toes-To-Bar (10-12 Minutes) 1. 2×10-15s Basic Kip 2. 2×5 Kip + Knees-2-Chest 3. T2B *Each progression should be 80% mastered before moving to the next. *IF Proficient at Movement:...Read More

Top 10 Takeaways Janelle and I had the chance to jump over to South Loop Strength & Conditioning this past weekend and attend Freestyle Weightlifting – a seminar put on by two amazing minds in the fitness industry – Carl Paoli and Diane Fu. Quick background on the two: Carl Paoli: If you’ve ever watched a...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75%) Strict Overhead Press *1.5-2 Min Rest *ALL PRETTY – Use Appropriate WT Conditioning Metcon (Time) 3RFT 10 Pull-Ups (S-Jumping/3010 Ring Row,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3 Min @ 16/20 PT/TMC/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) Team 25 Min AMRAP (2-3 Athletes) 25 Minutes to Complete: 2 Rounds 600m Run 40/60 Wall Ball (S-AC MB Thruster, Rx-16/20) 30/45 T2B (S-HKR) 20/30...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes PT/Air Squat/Basic Kip 2x10e (30s) BB Complex: Power Clean + FS + Strict Press 2x3e @ Bar (30s) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThruster (S-AC, Rx-65/95) Pull-Up (S-Jumping/3010 Ring Row, Rx-Chin) Metcon (Weight) Accessory Triplet 8...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Plate Transfer 3 Min @ 15+/25+ PT/Lateral Lunge/Inchworm 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 6 Plate TGU (S-BW, Rx-10+/15+) 10 KBS (S-20/35, Rx-35+/50+) 15 Air Squats 500m Row *Record Total Rds + Reps Cool Down Parallette Tuck...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Muscle Clean + Front Squat + Push Press: 2x2e @ Bar (30-60s) Strength/Power 1: Hang Clean (3@Bar, 3@50%, Then 3×3@60% w/ 2s @ Bottom Position) *1-2 Min Rest *Pick LT Enough WT For BEST Form 2: Split Stance Strict Press...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Squat Walk: 2xGLap (Partner Rest) PVC Halo/SL Glute Bridge/Wall Squat 2x5e/10e/5 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *2 Min Rest *ALL PRETTY – FULL DEPTH – BE HONEST Conditioning Metcon (Weight) 10-Minute EMOTM Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes (Partner Rest) KB Ribbon/KB Fig 8/KB Rev Lunge to OH Press: 2×8/8/4e @20+/30+ (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 3 Minutes (Partner Rest) PT/Scorpion Kick/Bird Dog Reach: 2×15/10/5e (30s) Skill Practice Gymnastic or Butterfly Kip Practice (15 Minutes) Step 1: Hang w/ Active Shoulders 2x10s Step 2: Basic Kip 2x10s Step 3: Box Kipping/Butterfly Pull-Up 2×5-10...Read More