BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

PT/Air Squat/Prone Swimmer 2×10/10/5 (NR)

Kneeling Forearm Stretch (1 Min)

Skill Practice

Handstand Push-ups (18 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 (Rest A.N.)

Option 1: Wall Walk/Kick Up + Hold Sets of 1+15s (Rest A.N.)

Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.)

*Progress through step 3

*Choose appropriate option to work on

Conditioning

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
Scaling Options:

C2B Pull-Up (S1-RR/Jumping, S2-Chin, Rx+C2B)

Thruster (S1-35/45, S2-55/75, Rx-65/95)

*Record Total Reps

Cool Down

Flutter Kicks 3x30s (30s)

Stay Hollow

Mobilize

Lax Ball VMO Smash (1 Min Each)

Lateral Highway Stretch (1 Min Each)

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