Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s) Strength/Power BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *1.5-2 Min Rest *Suggested WT: S-45/65, Rx-65+/95+ *Complete 1-Side B4 Moving To The Next Conditioning Metcon (Time) 3RFT 5 MU (S-Burpee Ring Row/Pull-Up, Rx-Bar/Ring MU) 8 Front...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Butt Kick + Sprint 2 Min (Partner Rest) PT/TMC/Vertical Jump 2×10/10/5 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 300m Run (Out Door L – Wood – Grand – Back) 15 Air Squats (use MB if needed) 10 Burpees 5 Box Jump Overs (S-AC...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Ladder: 1×2-8 (30-60s) McKenzie Press-Up/TMC/SL Glute Bridge 3×10/10/10e (30s) Banded Reverse Fly: 2×12 (30s) Strength/Power Deadlift (DL TEST) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *Rest 2-4 Minutes Between Heavy Sets *ALL PRETTY Mobilize Lax Ball QL Smash (1 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Crab Walk + Back Pedal 3 Min PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. Muscle Snatch + BTN Push Press + OHS 2x5e @ Bar (60s) 2. Power Snatch 3×3 TnG Building In WT (60s) Conditioning Metcon (AMRAP – Reps) CF Open 14.1 EMOM EMOM10...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Chasing Nate (AMRAP – Rounds and Reps) AMRAP20 2 Muscle Ups (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU) 4 Handstand Push-Ups (S-2 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU) 8 OH KBS (S-AC to 20/30, Rx-35/50, Rx+45+/60+)...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 10 KB Sumo DL HP (S-AC to 20/30, Rx-35/50, Rx+45+/60+) 10 Push-Ups (S1-Elevated/Knee, Rx-C2F) 15 Air Squats (use MB as needed) 400m Run (S-200m) *Record Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Deadlift (Option Based on Testing ) Option 1 (IF Testing at DL & Donuts) DL: 5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT w/ Overhand No Hook Grip *2 Min Rest Option 2 (IF...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Skill Practice Hang Power Clean (12-15 Min) 1. PVC Position Drills (Shrug, HP, Muscle Clean, HPC) 2x2e 2. 3@ LBD Then 4×3@HBD *Form Focus – 1.5 Min Rest Conditioning Metcon (AMRAP – Reps) Team...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Skill Practice Pistols (15-18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit RRS – Max Cals Plate Hug 25/45 Beast Rotations – Max Reps Glute Bridge Hold Squat Thrust – Max Reps *4 Rounds – 1 Min...Read More