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) KB RW/Ribbon/Goblet Squat: 2x10e @ 20+/30+ (30s) Skill Practice Handstand Push-ups (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/Frog Jump/Basic Kip 2x10e (30s) Strength/Power Strict Press (5/5/3 Then 5/3/2/1 + 10s OH Hold) Strict Overhead Press5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold *1.5-2 Min Rest *ALL PRETTY – Use...Read More

Bluprint Fitness – CrossFit Warm-up () Conditioning CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in....Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 16/20 PT/SL Glute Bridge/Basic Kip 2×15/10e/10 (30s) Strength/Power Weighted Step-ups (5e@BW, 5e@LT WT, Then 3x6e@HBD WT) *1-1.5 Min Rest *KB/DB In Rack Position *Suggested Start: S-BW, Rx-15/25, Rx+25/35 *IF YOU ARE DOING THE CF OPEN – GO LIGHT!...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Series: PT/OHS/SOTS 2x10e (30-60s) Strength/Power 1: Power Snatch (Position Power Snatch ) 3@Bar, Then 3×3 + 10s OH Hold @ Bar to 50% *1-2 Min Rest *3 Positions: Below Knee/Above Knee/High Hang *Position Focus 2: Overhead Squat (5@PVC 3s...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Speed Ladder: 2 In/3 Hop + 1 In High Knee/Freestyle Hop Scotch w/ Ball Catch DB Ribbon/DB Rev Lunge/DB OH Hold 2×10/5e/20s @ 12-15/20-25 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 18-Minute AMRAP Cash-IN: 1500m Row Then: 8 Front Rack Lunges (S-BW...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Jumping Ball Slam Ladder: 2×1-5 @ 14+/16+ (30s) McKenzie Press-Up/SL Wall Reach/3s Pause Squat 2×10/5e/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@75% ) *2 Min Rest *ALL PRETTY – FULL DEPTH *3010 Tempo Conditioning CrossFit Games Open 15.4 (AMRAP...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 (Partner Rest) PT/Pull Plus/Wall Squat: 2×15/10/5e (30s) Skill Practice Toes-To-Bar (10-12 Min) 1. 2×10-15s Basic Kip 2. 2×5 Kip + Knees-2-Chest 3. T2B *Each progression should be 80% mastered before moving to the next. *IF...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 (Partner Rest) PVC Halo/TMC/Burpee: 2x5e/10/5 (30s) Skill Practice Toes-To-Bar (10-12 Minutes) 1. 2×10-15s Basic Kip 2. 2×5 Kip + Knees-2-Chest 3. T2B *Each progression should be 80% mastered before moving to the next. *IF Proficient at Movement:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75%) Strict Overhead Press *1.5-2 Min Rest *ALL PRETTY – Use Appropriate WT Conditioning Metcon (Time) 3RFT 10 Pull-Ups (S-Jumping/3010 Ring Row,...Read More