Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner MB Toss 2 Min @ 16/20 Banded OH Stretch + Chest Opener (1 Min Each) PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s) TD WOD Prep Overhead Squat (5@Bar, Then 4×3@LBD WT) *Suggested WT: S-Bar, Rx-65/95, Rx+80/115 *1s Pause Sets – Be Conservative *1.5 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner 2 Inchworms + Sprint 3 Min (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) Strength/Power Squat Snatch + OH Lunge (2+6@Bar, 2+6@LBD WT, Then 3×1+4@HBD WT ) Full Snatch + Overhead Lunge*1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *Unbroken Reps Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride 2x Class Lay-Up Line + 10 JJ PVC Halo/SL Wall Reach/SA Push Plus 2x5e/5e/10e (30s) Skill Practice Pistols (15-18 Min) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 (Partner Rest) PT/Bridge Reach/Air Squat 2×10/5e/10 (30s) Basic Kip 2×10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 MU (S1-Ring Row, S2-Chin/C2B PU, Rx-Bar/Ring MU) 15 Thruster (S-Bar to 55/75, Rx-65/95) 25 Cal RRS *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×3@70-75%) *2 Min Rest *IF Doing the CF Open – Adjust As Needed *Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM8 MIN1: 10 Push-Ups...Read More

Bluprint Fitness – CrossFit Open Warm-up 3 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) BB Rack Rotations + Front Squat 2x5e/5 @ Bar (30s) Ath Specific Clean Work Conditioning Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Sprint Relay 3 Min PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s) Wall Stretch x 2 Min Each TD WOD Prep DB Squat (5@LBD WT, Then 4×5 @ HBD WT ) *Suggested WT: S-AC to 20/35, Rx-35/50 *Focus: Chest High + Controlled Descent *1.5 Min Rest Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min KB Ribbon/Goblet Squat/OH Hold 2×10/10/15s @ 20+/30+ (30s) Strength/Power Power Clean + Push Press (3@Bar, 3@LBD WT, 3×3@HBD WT) *1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *Unbroken Reps Conditioning Metcon (Distance) AMRAP12 Pick Machine (Row/Ride/Ski) To Accumulate Max Distance Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Skip 3 Min (Partner Rest) PT/Frog Jump/SA Push Plus 2×10/10/10e (30s) Skill Practice Handstand Walk Practice 12-15 Min 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5....Read More

Bluprint Fitness – Team Training Warm-up 3 Min Run/Row/Ride/ Partner MB Transfer 3 Minutes @ 16+ lbs (Partner Rest PVC Halo/TMC/Wall Squat 2x5e/10/5 (30s) Shuttle Run 5-10-5 Cone Drill Split Squat (5e@BW – 3e@HBD WT – Then Max Reps @2010 Tempo (30+) Rest 2-3 Minutes Between L/R Leg Test Conditioning Metcon (AMRAP – Reps) 10-Minute...Read More