Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Lateral Lunge 2x5e/10/5e (NR) Prone Swimmer 2×6 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Tank Inchworm (S-Inchworm, S2-Tank Inchworm, Rx-HSPU) 6 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 9 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total...Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 5 Min Athlete Specific Warm-Up Conditioning Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Metcon (AMRAP – Rounds and Reps) BPBASELINE 2021 10 MIN AMRAP 6 Burpees 9 Air Squat (Use MB if needed) 12 Cal Row/Ride/Ski – Record total Rounds + Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR) Pull Plus 2×12 (Group Rotation) Strength/Power Strict Press (TEST (18Min Clock) ) Strict Overhead Press* 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swing/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Strength/Power Sumo Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/Shin Box Rotation/Air Squat 2x10e/10/10 (NR) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Strict Pull-Ups (S1-Prone Swimmer/RR, S2-Kipping PU, Rx-Strict Chin or C2B) 5 Air Squats 7 Cal RRS *Switch Every Completed Round *Record Total Team Rds...Read More

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 3 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Metcon (AMRAP – Rounds and Reps) BPBASELINE 2021 10 MIN AMRAP 6 Burpees 9 Air Squat (Use MB if needed) 12 Cal Row/Ride/Ski – Record total Rounds + Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/5e/5 (NR) Strength/Power Strict Press (18 Minutes ) Strict Overhead Press*5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – *Keep it CRISPY Conditioning Metcon...Read More