Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 by 2’s (60s) PVC Halo/TMC/SL Glute Bridge 2x5e/5e/5e (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 8@60, 8@65, 8@65-70% ) *1-2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT *16-Minutes Conditioning Metcon (Time) 3RFT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Back Pedal + Stiff-Legged Bear Crawl 3 Min (Partner Rest) PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice Handstand Push-ups (Practice: 12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3....Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Inchworm/Air Squats 2×10/5/10 (No Rest) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1@80% or HBD WT) *2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT *16-Minutes Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 3 Min @ 16/20 PT/OHS/Basic Kip 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min Team AMRAP 10 Strict Pull-Ups (S1-20 Ring Row, S2-Kipping, Rx-Strict) – Switch A.N. 15 Synced Burpees – Together 20 OHS (S1-PVC to Bar, S2-55/75, Rx-65/95) – Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Bear Crawl + Sprint 3 Min PT/Shin Box Rotation/Frog Jump 2×10/10/10 (No Rest) TD WOD Prep BB Rack Rotation + Power Clean: 3x5e/3 @ Building WT (60s) HS Hold or HSPU Neg: 3x10s or 3 (30s) 5 Min Ath Specific Prep Conditioning CrossFit Games Open 15.4...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride 2xSpeed Ladder: Single-In/2-In/Scissor-L/Scissor-R KB Complex: RW/Ribbon/KBS 2x10e/10/10 @ 20+/35+ (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations Station 1: Assault Bike – MAX Cals Station 2: Farmer Carry (S-AC, Rx-35+/50+) – MAX Glengths Station 3: Burpee Box Jump Overs (S-AC, Rx-20/24, Rx+24/30) – MAX Reps Station...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Locomotor Movements 3 Min PVC Halo/TMC/3s Pause Air Squats 2x5e/5e/5 (No Rest) Strength/Power Back Squat (2s Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 2s Pause *1-2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner “Oklahoma” Sprint Relay 2 Min (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) Skill Practice Power Clean + Push Press (3@Bar, 3@LBD WT, Then 4×5 @ HBD WT TnG ) *1.5 Min Rest *Touch & Go Reps ONLY – Choose Appropriate WT *Suggested WT:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills 2x: Single In High Knee/2in2Out Hop/Icky DB Complex: Ribbon/SA Thruster/SL Glute Bridge 2x5e/5e/5e @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Min AMRAP 5 HSPU (S-2 Box Pike Rotations, Rx-HSPU, Rx+Strict HSPU) 10 DB Rack Lunges (S-AC, Rx-20/30, Rx+35+/50+)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap (Partner Rest) Bent Over Row + Hang Muscle Clean + Thruster 2x5e @ Bar (30s) Strength/Power 1: Clean and Jerk (3/3/2/2 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 2@70%, Then 1@75%, 1@80%, 1%85%, 1@75% or HBD WT *1-2 Min...Read More