Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Bench Press (Plus Set) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1.5-2 Min Rest *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Crab Walk + Sprint 2 Min (Partner Rest) OH Arm Swings/Frog Jump/SA Push Plus 2×10/10/10e (NR) Skill Practice Rope Climb (15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squats 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70% or HBD WT w/ 2s ) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – Brace...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 Walks 2x12e (30s) PVC Turnover Drill w/ Bottom Pause 2×3 (15s) Strength/Power Hang Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *60-90s Rest *Suggested Wt: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Position(Above Knee)) 3@PVC, 3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Min F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 5 Push-Ups (S1-5 Elevated/Knee, Rx-5 C2F, Rx+10 C2F) 15 Air Squats (to MB if necessary) MAX Cal RRS *Switch Every 2 Min – 5 Rounds Each...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (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...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/TMC/Pull Plus 2×10/10/10 (NR) 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 applicable): T2B Various...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min (Partner Rest) McKenzie Press Up/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Strength/Power Sumo Deadlift (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 95/135, Rx-155/205, Rx+185/275 *ALL PRETTY – 2 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/Wall Angel 2x5e/10/10 (30s) Turn Over Drill (As A Group) Rack Rotation + FS + Strict Press 2x5e/5/5 @ Bar (30-60s) Strength/Power Hang Power Clean + Push Press (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock (60-90s Rest)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xSpeed Ladder: Single In/2In2Out/Icky Shuffle OH Arm Swings/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 10 Strict PU (S-3010 Ring Row) – Switch A.N. 20 Cal RRS – Switch Every 10 40 Wall Ball (S1-Air Squat, S2-AC, Rx-16/20) – Switch A.N....Read More