Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Conditioning Metcon (Calories) Partner E2MIN 5 T2B (S-Sit Up/HKR, Rx-Kipping T2B, Rx+Strict T2B) 15 Air Squat MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lateral...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 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21...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/TMC/SuperPeople 2x5e/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Push Press (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip Deadlift (18 Minutes ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ * 90s Rest – Keep it CRISPY...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5e (NR) 3s Pause Air Squat 2×8 (Group) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 8 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95+/135+) – Switch Every Rep 16 Wall Ball (S-MB Thruster/AC, Rx-14+/20) – Switch...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Pull Plus 2×12 (Group Rotation) Skill Practice T2B/HKR (18 Minutes (Group Rotation)) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 Step 4 (if applicable): T2B Various Rep Sets (Rest...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/Frog Jump/SA Push Plus 2x5e/10/10e (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 5@60%, 3@70%, 2@75, Then 4×2@80% ) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 2s Pause OHS 2×5 (Group) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT) *If no numbers use 1RM template: S-PVC to 55/75, Rx-65/95, Rx+95+/135+ *18 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 20 Cal RRS...Read More