Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Skip + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Skill Practice Hang Power Snatch (15 Min Clock) PVC Postions & Turnover Drill, 3@PVC, Then 4×3@Technique WT *Form Focus – 90s Rest Conditioning Metcon (Calories) Partner AMRAP12 Cardio Party 40 Cal Row –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swings/Rev Lunge/SA Push Plus 2×10/5e/10e (NR) Skill Practice Handstand Push-ups (15-18 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Transfer 2 Min @ 16/20 PT/TMC/Wall Angel 2×10/10/10 (30s) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock Conditioning...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min OH Arm Swings/Air Squat/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 6 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) 12 Wall Ball (S1-Air Squat, S2-AC, Rx-14/20) 18 Cal RRS 600m Run *Record Total Rds + Reps Mobilize Kneeling...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (30s) Hip Halo Lateral Walk 2x10e (30s) Muscle Clean/Rack Rotation/Thruster 2×5/5e/5 @ Bar (30-60s) Strength/Power Hang Clean (above the knee) + Jerk (3+2@Bar, 3+2@50%, Then 4×2+1@60-75% or HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/SL Glute Bridge/Basic Kip 2×10/10e/10 (30s) Conditioning Metcon (AMRAP – Reps) Partner AMRAP20 2 Muscle Ups (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU) 4 Handstand Push-Ups (S-2 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU) 8 OH KBS (S-AC to 20/30, Rx-35+/50+) 400m...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes F-B Arm Circles/Frog Jump/Wall Angel 2x10e/10/10 (30s) TEST Pick One of the Test Options Below & Record Score in Wodify 7 Minute Burpee (AMRAP – Reps) 1-Mile Run (Time) Max Effort 1-Mile Run 2k Ski Erg (Time) 10-Min Assault Bike (Calories) As many...Read More

There’s a common myth when it comes to “building volume” in the CrossFit world. The Myth: the only way to build volume is by completing multiple workouts every week with high volume of specific movements. When the CrossFit movement officially started in 2000, it was based on CrossFit Founder – Greg Glassman’s previous experience. Workouts...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/TMC/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 Min) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full...Read More