Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/Snatch Balance 2×10/10/5 (30s) Strength/Power 1: Snatch (Hang Snatch) 3@Bar, 3@LT WT or 50%, Then 4×2 @ HBD WT or 60-70% *1-2 Min Rest *Low Hang Position Start *Record Heaviest CLEAN Set 2: Clean and Jerk (Hang Clean and Jerk)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x High Knee 1 In/3 Hop + 2 In/Freestyle PT/Shin Box Rotation/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Minute AMRAP (2-3 Athletes) 1000m Row – Switch Every 250m 20 Push Press (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap PVC Halo/TMC/2s Pause Air Squat 2x8e/8/8 (30s) Strength/Power Front Squat (5/5/3 Then 3/2/1/1) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% *2-3 Min Rest *ALL PRETTY – FULL DEPTH *1s Pause On Work Sets Conditioning CrossFit Games...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders *Record Highest Consecutive DUBS Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s) Skill Practice Pistols (10-12 Minutes) 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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Dyna Hoops 3 Minutes @ 10+/16+ KB Ribbon/Goblet Squat/OH Hold 2×10/10/20s @20+/30+ (30s) Strength/Power Strict Press (5/5/3 Then 3/2/1/1+) Strict Overhead Press5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1.5-3 Min Rest *ALL PRETTY – Use Appropriate WT *Record Last Set Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up Conditioning MobilizeRead More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30s) PT/Bridge Reach/Air Squat 2×10/5e/10 (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 of 2-3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×172 (Burpee Penalty) DB Complex: Ribbon/Goblet Squat/Alt Snatch 2×10/10/10 @ 20+/35+ (60s) Conditioning Metcon (AMRAP – Reps) Tabata Power Snatch (S-35/55, Rx-55/75, Rx+75/115) Sky Dive Hold Wall Ball (S-AC MB Thruster, Rx-16/20) Wall Sit Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) Low Plank *5 Rounds...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Hang Snatch (3@Bar, 3@LT WT or 50%, Then 4×2 @ HBD WT or 60-70%) *1-2 Min Rest *Low Hang Position Start *Record Heaviest CLEAN/PRETTY Set 2: Split Jerk (3@Bar, 3@LT WT or 50%, Then 3×2...Read More