Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Sprint 3 Min KB Ribbon/Alt KBS/Glute Bridge 2×10/10/10 @ 15+/25+ (No Rest) Skill Practice Broad Jump 4×5 (Focus On Soft Landing) *Chase Each Set w/ 30s High Plank *1 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 10 DB...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s) TD WOD Prep Power Snatch + OHS @ PVC-Bar 2×5+5 (60s) Basic Kip 2×10 (60s) Ath Specific Warm-Up 5-7 Min Conditioning Time Priority 14.2 (AMRAP – Reps) Complete As Many Reps As Possible: 0:00-1:00...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner DB Slam Ladder 2×1-5 (30s) PT/TMC/Air Squat 2×10/10/10 (30s) Skill Practice Back Squat (5@PVC, 5@LBD/Bar, Then 3×5@HBD) *Form & Position Focus – To Ball if Needed *1.5-2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Burpees 15 KB Sumo DL High Pull...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off (23 Min Running Clock) Bear Crawl (S-Plank Tap Out, Rx-Bear Crawl) – MAX Glengths MB Cleans (S-AC, Rx-16/20) – MAX Reps Bike/Row – MAX Cals Glute Bridge/Plank – Constant Hold...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off (23 Min Running Clock) Handstand Walk (S1-Bear Crawl, S2-Wall Walk, Rx-HS Walk) – MAX Reps Wall Ball (S-AC or MB Thruster, Rx-16/20) – MAX Reps Bike/Row – MAX Cals Glute...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2 Min Rest *ALL Dead Stop Reps *Stay At YOUR Numbers Conditioning Team 12-Minute Ski Erg (Distance) In Teams of 2-5: Ski...Read More

Bluprint Fitness – Team Training Warm-up 3min Row/Run/Ride Spider Lunge + Sprint 2xGlap PT/Air Squat/Burpee 2×10/10/5 Standing Broad Jump Foot Measure on the Heel Record Best Jump in Inches as Reps Push-ups (1 Attempt – MAX Unbroken Reps @ 2010 Tempo) Warm-Up: 10 Push Plus – Then 1-3 Push-Ups 10-Minute Row Test (Calories) Warm-Up: Pick...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3 Min @ 16/20 PVC Halo/Bridge Reach/Rev Lunge 2x5e/5e/5e (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLaps (Partner Rest) PT/OHS/SL Wall Reach 2×10/10/5e (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT ) *1.5 Min Rest *Suggested WT: O1-Bar to 45/55, O2-55/75, O3-65+/95+ *3010 Tempo Conditioning Metcon (Time) For Time 5 Squat Snatch (S-Bar to 55/75,...Read More

Bluprint Fitness – CrossFit Open Warm-up 3 Min Row/Ride/Ski PT/Air Squat/Basic Kip 2x10e (30s) BB Rack Rotation + Thruster 2x5e +5 @ Bar (30-60s) 5-7 Min Ath Specific Warm-Up Conditioning Warm-up 3 Min Row/Ride/Ski PT/Air Squat/Basic Kip 2x10e (30s) BB Rack Rotation/FS 2x5e/5 (30-60s) 5-7 Min Ath Specific Warm-Up Mobilize Forearm Chest Opener (1 Min...Read More