Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR) Skill Practice Pistols (15-18 Min) 1. Rev Lunge w/Toe Tucked 1x5e (30s) 2. Rev Lunge w/Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/Slow...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 18 Minute Clock – 2 Min Rest Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Ladder: 2×2-8 (30-60s) McKenzie Press-Up/TMC/SL Glute Bridge 3×10/10/10e (30s) Superman 2×10 (30s) Strength/Power Sumo Deadlift (Work up to the 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *Rest 2-4 Minutes Between Heavy Sets *ALL PRETTY-25 Minute Clock Mobilize Lax Ball...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT + TMC 2×10/10 (30s) Hip Halo SL Glute Bridge 2x8e w/ 2s Pause (30s) Rack Rotation + FS 2x5e/5 @ Bar (30s) Strength/Power Clean (3 Position Clean (HH/LH/Full)) 2e@Bar, 1e@50%, Then 4x1e@60-70% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m Run (Together) 20 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5 20 Front Rack Lunges (Same Wt As Above) – Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *Dead Stop Reps w/ Focus On Starting...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (30s) Skill Practice Toes-To-Bar (15-18 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (30s) Strength/Power Front Rack Carry (Swing Strap) (GL@Bar, GL@LBD WT, Then 4-5xGLap@HBD WT) Barbell in Front Rack – Travel Across Floor*Chase Each Set w/ 30s Low Plank *Rotational Rest *Suggested HBD WT: S-AC to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski “You’ve Been Served” (3 Burpee Penalty) x 3 Minutes PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 400m Run 30 Cal RRS 20 Pull-Ups (S-Jumping/RR, Rx-Chin) 10 Wall Ball (S1-MB Thruster, S2-AC, Rx-16/20) *Record Total Rds + Reps Mobilize Lateral Highway Stretch...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min PT/OHS/SOTS Press 2×10/10/10 (30s) Strength/Power Hang Power Snatch (Below The Knee) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Slow First Pull Focus – Finish w/Shrug in Full Ext) 3@Bar,...Read More