Bluprint Fitness – CrossFit Warm-up ()Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes KB Complex: RW/Ribbon/Alt KBS 2x10e/10/10 @20/35 (30-60s) Strength/Power Single Leg Deadlift (SLDL) (5e@BW, 3e@LT DB, Then 3x8e@HBD DB) *1.5 Min Rest *Suggested WT: S-BW to 15/25, Rx-20+/35+ *Single Arm, Controlled Movement Down & Up Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PT/Lateral Lunge/Handstand Hold 2×10/10/15s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 18-Minute AMRAP 5 Wall Walks (S-Abbr/Box, Rx-Nose-2-Wall) 10 T2B (S-HKR) 20 Alt Lunges @ BW 500m Row *Record Total Rds +...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PVC Series: PT/Air Squat/Split Jerk 2×10/10/5 (30s) Strength/Power Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%, 1@100% ) *Rest A.N. *15 Minutes to Establish HBD 1RM *FULL CLEAN TO SPLIT JERK Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Toss 3 Min @ 16/20 McKenzie Press Up/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Front Squat (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *2-3 Min Rest *ALL PRETTY – FULL DEPTH *Record...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder: 2×1-5 (30s) PVC Series: SG DL/Hang Power Snatch/OHS 2×5/5/10 (30s) Strength/Power Snatch (3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%, 1@100% ) *Rest A.N. *15 Minutes to Establish HBD 1RM *FULL SNATCH Conditioning Metcon (AMRAP – Reps) 10-Minute EMOTM Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) PVC Halo/OHS/SOTS Press 2x5e/10/5 (30s) Skill Practice Snatch (12-15 Minute Practice) 1. Snatch Grip DL 2×5 @ PVC to Bar (30s) 2. OHS 2×5 @ PVC to Bar (30s) 3. Hang Power Snatch 4×3 @ Bar...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Burpee Ladder 2×1-5 (30-60s) PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Strict Press (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM) Strict Overhead Press5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *1.5-3 Min Rest *ALL PRETTY – Use Appropriate WT *MAX...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) Conditioning CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder: 2×1-5 @ 14/16 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power BB Inverted Row (5×5@Challenging HT ) *1-1.5 Min Rest *2010 Tempo w/ Full ROM *Various Grips Conditioning Metcon (Weight) Every 3 Minutes Complete 5 Unbroken DL...Read More