Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) SL Glute Bridge 2x10e (30s) Skill Practice Pistols 18 Minutes 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow...Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.2 (AMRAP – Reps) For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps Of: Deadlift (F-55/75, S-95/135, Rx-155/225) Bar Facing Burpee (F-Burpee, S-Step Over, Rx-Jump) *Record Time Finished or Reps Completed at 10 Min Cap Mobilize...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-Rack Rotation/B-Rack Flex/BB Good Morning 2×10/10/10 @ Bar (30s) Strength/Power Power Clean (Clean Pull + Power Clean) 2+2@Bar, 2+2@LBD WT, Then 5×1+1@Crispy WT *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 90s Rest – ALL PRETTY Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *1s Pause On Rep 3 of Each Work Set *18 Minute Clock –...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×8 (30s) Skill Practice Toes-To-Bar 18 Minutes Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) F-Rack Rotation + B-Rack Flex 2×10/10 @ Bar (30s) Strength/Power Hang Power Clean (3@Bar, 3@LBD WT, Then 5×3@Crispy WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 15s BB Rack Hold *18 Min Clock – 90s...Read More