Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Banded Runs: Forward/Backward/Shuffle-L/Shuffle-R 2xGL (Partner Rest) PT/Air Squat/Burpee 2×10/10/5 (30s) Strength/Power Push Press (5/3/2 Then 4-6 Sets to Find 1-3RM *90-120s Rest) 5@ Bar, 3@50%, 2@65% ALL PRETTY Conditioning Metcon (Time) 3RFT 5 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+) 10 Box Jumps (S-Athlete’s Choice, Rx-20/24,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL SA OHS 2x5e (BW-20/30) – 60s Rest Conditioning 1: Metcon (AMRAP – Reps) 8 KB Headcutter (S-Air Squat-15, Rx-20/30, Rx-30+/40+) 60s: KB Transfer MAX Gym Lengths in .5 Increments (Same KB WT As Headcutter) 3 Rounds – 2 Minute Rest (Record...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL SA OHS 2x5e (BW-20/30) – 60s Rest Vertical Jump 2×5 (30s) Skill Practice Snatch (12-15 Minutes) 1. Burgener Series (High Hang) 1x3e @ Bar 2. Position Holds: High/Low/Full 1x3s Each @ Bar 3. Snatch/Hang Snatch/OHS: Take 8-10 Minutes to Work Up...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride OHS/SOTS Combo 3×8 @ Slow Tempo (30s) Hang Muscle Clean/Front Squat/Push Press 2x3e @ Bar-65 lbs (30s) Strength/Power Hang Power Clean (5/3/2 Then 4-6 Sets to Find 1-3RM *1-3min Rest) TEST 5@ Bar, 3@50%, 2@65% Conditioning Metcon (AMRAP – Reps) 7 Minute AMRAP Ascending...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride MB Bear Crawl 3xGL (Walk Back) PVC Halo/Lateral Lunge/Bridge Reach 2x5e/5e/5e (30s) Strength/Power Dips (4×5-8 (S-Tempo Bench/Push-Up, Rx-Steel, Rx+Ring)) Chase Each Set w/ 10 Explosive Self Chest Pass (14+/16+) Rest 90s Between Sets Conditioning Metcon (No Measure) 12-Minute EMOTM Even: 8 Push Press (S-35/55, Rx-55/75,...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Burpee Broad Jump 2xGL (Walk Back) PT/Air Squat/Pull + 3x10e (30s) Strength/Power Back Squat (8/5/3/3/2/1/Max Reps *2min Rest) 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@85%, Max Reps@90+% or HBD WT Conditioning Metcon (AMRAP – Reps) Triplet 5-8 Strict Pull-Ups (S-5 Negatives, Rx-Chin, Rx+C2B) 60s: Max Burpee...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Sprint + Back Pedal 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Wall Reach 2x5e (30s) Conditioning Opt 1: CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Sprint 3xGL (Partner Rest) Forward-Backward Arm Circle/Air Squat/Push+ 3x10e (30s) Strength/Power Push Press (8/5/3 Then 4×5@65-75% or HBD WT *90-120s Rest) 8@Bar, 5@50%, 3@60% ALL PRETTY Conditioning Metcon (Time) Triplet 2-5 Rope Climbs (S-Feet on Ground Variations) 400m Outside OR 20...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL Each PVC Halo/SL Glute Bridge/Air Squat 2x10e (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4. Box Step Up w/ Slow...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Burgener Series (High Hang Then Low) + 3 Front Squats 2x3e @ Bar (30s) Strength/Power Hang Power Clean (8/5/3 Then 4×3@65-75% or HBD WT *90-120s Rest) 8@Bar, 5@50%, 3@60% ALL PRETTY Conditioning Death By KB Transfer (AMRAP...Read More