Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@70-75%) *1.5-2 Min *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *18 Min Clock – Dead Stop Reps Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Walk (15 -18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Strict Press (Swing Strap Variation) Strict Overhead Press5+10s@Bar, 5+10s@LBD WT, Then 4×5+10s@HBD WT (90s Rest) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 10s Hold At The End of Each Set Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Air Squat/Wall Angels 2×10/10/5 (30s) Hip Halo SL Glute Bridge 2x8e (30s) Muscle Snatch + BTN Push Press 2x5e @ Bar (30s) Strength/Power Snatch (Above Knee Pause) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Halting Clean...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Conditioning Metcon (Calories) Partner E2MIN HS Walk (S-96′ Bear Crawl, Rx-24′ HSW, Rx+48′ HSW) MAX Cal RRS *5 Rounds Each – Record Team Name/Total Cals Cool Down Partner Banded Palof Press 2-3x10e @...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/TMC/Prone Swimmer 2×10/10/5 (30s) Strength/Power Bench Press (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable *2-3 Min Rest *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *IF Absent More Multiple Bench Days During...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) F-B Arm Circles/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Skill Practice Pistols (15-18 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Bear Crawl 2xGLap (Partner Rest) PT/TMC/Air Squats 2×10/10/10 (NR) Strength/Power Thruster (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *1.5 Min Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *FULL DEPTH – Body & Bar Contact Focus – 18 Minute Clock Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Hip Halo Lateral Walk 2x10e (30s) Rack Rotation + FS + Strict Press 2x5e @ Bar (30s) Strength/Power Hang Clean (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Push Jerk (3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/SL Wall Reach/Wall Walk 2x5e/5e/2 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 1 20 HSPU (S1-Inchworm Walk, S2-C2F PU, Rx-HSPU) – Switch A.N. 40 RRS – Switch...Read More