Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Scorpion Kick/SA Push Plus 2×10/10/10e (30s) Strength/Power Bench Press (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×2@80-85% or HBD) *2 Min Rest *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 16 Minute Clock Conditioning Metcon (AMRAP – Reps) 1MinOn/1MinOff...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) McKenzie Press-Up/Bridge Reach/Lateral Lunge 2×10/5e/5e (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 Horizontal Kip 2×3...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/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-75% or HBD) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – 3010 Tempo –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) PVC Turnover Drill 2×3 (As A Group) Rack Rotation + FS 2x5e/5 (30-60s) Strength/Power Hang Power Clean + Front Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Snatch Pull (Position Pauses)...Read More

Bluprint Fitness – CrossFit Open Warm-up 3 Min Run/Row/Ride/Ski PT/TMC/Shin Box Rotation 2×10/10/10 Hip Halo Activation Series 5 Min Athlete Specific Warm Up Conditioning PICK ONE BELOW Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Bridge Reach/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S1-16 RR, S2-16 PU, Rx-8 Bar/Ring MU) – Switch A.N. 16 Box Step Overs (S-BW-AC, Rx-20/35, Rx+35/50) – Switch Every 8 32 Cal RRS –...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Back Pedal 2 Min (Partner Rest) F-B Arm Swings/Scorpion Kicks/Superman 2×15/10/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75%, 1+@80% ) *1.5-2 Min *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 18 Minute Clock Conditioning Metcon (Time)...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) Skill Practice Gymnastic or Butterfly Kip (15 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Banded Lateral Shuffle 2xGLap (Partner Hold) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD) *1.5-2 Min *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – ALL PRETTY – 20 Minute Clock Conditioning Metcon (Calories) EMOM12...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 F-B Arm Circles/Frog Jumps/SA Push Plus 2x10e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 9 HSPU (S1-Inchworm Walk, S2-C2F Push Up, S3-5 HSPU, Rx-9 HSPU) 15 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 21 Cal RRS 75 DUBS...Read More