Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@70%, 3@70-75% ) *2010 Tempo *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – 2 Min Rest – FULL DEPTH...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest) F-B Arm Circles/Lateral Lunge/Prone Swimmer 2x10e/5e/5 (30s) 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *3010 Tempo *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *20 Min Clock – 2 Min Rest – ALL...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Running From Fran (Time) For Time 21 Thrusters (S-AC to 55/75, Rx-65/95) 21 Pull-Ups (S-RR/Jumping, Rx-Chin) 800m Run 15 Thrusters 15 Pull-Ups 600m Run 9 Thrusters 9 Pull-Ups 400m Run *Record Time (Cap: 30 Minutes) Mobilize...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Crab I-E Rotation/Prone Swimmer 2x5e/5e/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 400m Run – Together 20 Box Step Ups 20/24″ (1DB: S-BW, Rx-20/35, Rx+35/50) – Switch Every 10 20 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 3×5@60-65% or HBD WT) *3010 Tempo *2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – FULL DEPTH FOCUS...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Skip + Back Pedal 2 Min (Partner Rest) OH Arm Swing/Frog Jump/SA Push Plus 2×10/10/10e (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 1×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Strict Press (Swing Strap) Strict Overhead Press5+10s@Bar, 5+10s@LBD WT, Then 3×5+10s@HBD WT (90s) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 10s Hold At The End of Each Set...Read More