Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes PVC Halo/PVC Hinge/3s Pause Air Squat 2x5e/10/5 (30s) PVC Turnover Drill + OHS: 2x3e (30s) Strength/Power Hang Power Snatch + OH Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Positions)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min PT/Inchworm/Pull Plus 2x5e/10/10 (NR) Conditioning Metcon (Calories) Partner E90S 5 Muscle Ups (S-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) Max Cal RRS 6 Rounds Rounds Each – P1 Work/P2 Rest *Record Total Team Cals Cool Down Partner Dead Bug Ladder: 2×2-8 (60s)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/TMC/Prone Swimmers 2x5e/10/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@60-70% or HBD WT) *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 Team Sled Push/Pull (AMRAP – Reps)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Stiff-Legged Bear Crawl + High Knees 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) McKenzie Press-Up/Iron Cross Kick/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT) *1.5-2 Min *IF No #’s Use 1RM Template: S-95/135, Rx-125/185, Rx+155+/225+ *Dead Stop Reps – ALL PRETTY – 18 Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) AMRAP22 15 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B) 20 Thrusters (S-AC to 55/75, Rx-65/95) 30 Cal RRS 45 DUBS (S-Singles) *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 2 Min PT/TMC/Wall Angel 2×10/10/10 (30s) TD WOD Prep 1. Position SG DL 2×3 @ Bar (30s) 2. Hang Power Snatch + BTN Strict Press 2×3 @ Bar (30s) 3. Power Snatch 3×3 Building In Weight (60s) Conditioning Isabel (Time) For Time: 30 Snatches,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (NR) Conditioning Partner CF Open 18.1 (AMRAP – Rounds and Reps) AMRAP20 8 T2B (S-Sit Up/HKR) 10 DB Hang Clean & Jerk (S1-AC, S2-20/35, Rx-35+/50+) 14 Cal Row Switch Every Completed Round: P1 Work –...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunges + Sprint 3xGLap (Partner Rest) McKenzie Press-Up/SL Glute Bridge/3s Pause Air Squat 2x10e/10e/5 (NR) Strength/Power Back Squat (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable *IF Absent Multiple Back Squat Days During Cycle: 4×1@80% *25Min Running Clock –...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/TMC/Wall Angels 2×10/10/10 (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) 2×1-5 5. Kick-Up...Read More