Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Broad Jump + Sprint 2xGLap Pick Drill + Steady State Row 3 Min Strength/Power DB SA Row (5e@LBD, Then 4x8e@HBD WT w/ 2010 Tempo) Single arm row performed on a bench/box.*Chase with 30, 50, or 75 Rope Skips *1-2 Min Rest *Suggested WT: S-12/20, Rx-15+/25+...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Broad Jump + Sprint 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Strength/Power DB SA Row (SA DB Row: 5e@LBD, Then 4x8e@HBD WT ) Single arm row performed on a bench/box.*2010 Tempo *1-2 Min Rest *Suggested WT: S-15/25, Rx-20/30, Rx+35+/50+ Conditioning Metcon (Time) For Time...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3 Min (Partner Rest) TGU Practice: 3x1e @ BW or Building WT (30-60s) Conditioning Metcon (AMRAP – Reps) AMRAP4 x 4 4MIN: 200m MB Transfer + Max TGU (S-BW, Rx-15+/20+) 4MIN: 200m MB Transfer + MAX Burpee PVC Hop...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/OHS/Hinge 2x10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) Team AMRAP20 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx-95/135)- Switch Every Rep 10 Synced Bar Facing Burpees – Together 40 Alt Lunges @ BW – Switch Every 10 Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/TMC/Air Squat 2×10/10/10 (30s) TD WOD Prep 1. Muscle Clean + Rack Rotation + Strict Press 2×5/5e/5 @ Bar (60s) 2. DL + Hang Power Clean + Push Jerk 3×5/3/2 Building In WT (60s) Conditioning DT (Time) 5 Rounds for time: 12 Deadlifts,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Air Squat/Basic Kip 2x10e/10/10 Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 600m Run/Row/Ski/30-40 Cal AB 30 Wall Ball (S1-Air Squat, S2-10/14, Rx-16/20) 20 T2B (S1-Floor Leg Raise, S2-HKR, Rx-T2B) HS Walk (S1-8 Inchworm Walk, Rx-24′, Rx+48′) *Record Total Rds...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Shin Box Rotation/Air Squat 2x10e/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 600m Run/Row/Ski/30-40 Cal AB 30 Air Squats (to appropriate MB Ht) 20 Sit-Ups (S1-10 Sit Ups, Rx-20 Sit Ups, Rx+HKR) 10 Inchworm Walks *Record Total...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Frog Jumps/Supermans 2x10e (30s) Skill Practice Deadlift (15 Minutes) *DL PVC Postion Drills 2×5, 5@Bar, 3@LBD Then 3×5@HBD *Form Focus-1.5 Min Rest Conditioning Metcon (AMRAP – Reps) 45/15 Circuit MB Clean Over Shoulder (15+/20+) – Max Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Frog Jumps/Supermans 2x10e (30s) Strength/Power Snatch Grip Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100) *1-2 Min Rest *Wide Grip: Double Overhand or Hook Grip 15-Minute Running Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit S2OH (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s) Skill Practice Pull-ups (Gymnastic or Butterfly Kip Practice: 15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4:...Read More