Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT + Hip Halo Pause Squat 2×10+5 (30s) Power Snatch + OHS 2×5+5 @ Bar (30-60s) Strength/Power Snatch (Halting – Above The Knee) 3@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar, Rx-55/75, Rx+65+/95+...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 Lateral Shuffle 2 Min (Partner Rest) F-B Arm Circles/Air Squat/SA Push Plus 2x10e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 40 Cal RRS – Switch Every 10 20 DL (S-Bar to 65/95, Rx-105/155, Rx+155+/225+) – Switch Every 5 20 HSPU (S1-Inchworm Walk, S2-10...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Skip + Bear Crawl 2 Min (Partner Rest) PVC Halo/Shin Box Rotation/Prone Swimmers 2x5e/10/5 (30s) Strength/Power Strict Press (Work up to 1RM) Strict Overhead Press5@Bar to 30%, 5@50%, 3@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+% *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Rock-Paper-Scissors x 10 (2 Burpee Penalty) PT/TMC/SL Glute Bridge 2×10/10/10e (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 DUBS *Rest Plenty...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *1.5-2 Min *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *ALL PRETTY – Dead Stop Reps – 18 Minute Clock...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 F-B Arm Swing/TMC/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – Max Cals Station2: Burpee Plate Hop – Max Reps Station3: DB Squat (S-AC, Rx-20/35, Rx+35/50) – Max Reps Station4: Rope Climb (S-Ft On Ground, Rx-Traditional,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes PT + Air Squat 2×10+10 (30s) Power Snatch + OHS 2×5+5 @ Bar (30-60s) Strength/Power Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@70-80%) *Slow 1st Pull Focus *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Power Clean + Push Press (3@Bar,...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