Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (14+/16+) KB Ribbon/Frog Jump/Push-Up 2×10/10/(5/8) @ 20/30 (60s) Skill Practice Handstand Push-ups (12 Minutes) 2-3x 10s Tripod Holds 2x3e Tripod + SL Lift 2×3 Tripop + Double Leg Lift 2-3x Tripod to Horizontal Kip Rest A.N. Each Progression Should be...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (3 Hop & Run/Icky/Scissor L/Scissor R) 2x PT/Shin Box Rotation/Air Squat 2x10e (30s) Strength/Power Back Squat (8/5/3 Then 4×5 *2min Rest) 8@Bar, 5@50%, 3@60%, Then 4×5@65-75% or HBD WT Conditioning Bluprint Baseline (Time) For Time 400m Run/500m Row 40 Air Squats 30...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 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Opt...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner KB Inverted KB Carry (10+/20+) 3 Minutes (Switch Every Gym Lap) Burpee + Air Squat 3×5/10 (45s) Strength/Power Push Press (8/5/2 Then 5/5/3/2+ *90-120s Rest) 8@Bar, 5@50%, 2@60%, Then 5@70, 5@75, 3@80, 2+@85% Or HBD WT ALL PRETTY Conditioning Metcon (Weight) Triplet 8 BB...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner Ball Slam Ladder 2×1-5 (10+/15+) – 60s Rest PVC Halo + Air Squat 2x10e – 30s Rest Skill Practice Toes-To-Bar (12 Minutes) Kipping T2B 2×10 Pull + 2×5 Kips 2×5 KTE 3-4×5 T2B Each Progressions Should be 80% Mastered B4 Moving To the Next...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Partner Broad Jump + Back Pedal 2xGL (Partner Rest) Burgener Series: High Hang + Low Hang @ Bar Strength/Power Hang Power Clean (8/5/2 Then 5/5/3/2+ *90-120s Rest) 8@Bar, 5@50%, 2@60%, Then 5@70, 5@75, 3@80, 2+@85% or HBD...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride PT + Wall Squat 2×10/5 (30s) DB Complex: Curl + Row + Thruster 2x10e 10+/15+ (60s) Strength/Power Strict Pull-Up (5×5 *90-120s Rest) Underhand Close-Grip Focus on FULL ROM (S- 8 Single Ring 3010 Tempo Row, Rx-Chin, Rx-C2B) Conditioning Metcon (AMRAP – Rounds and Reps) 12-Minute...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (2-In/Backwards 2-In-2-Out/3 Straddle Hop + Run) 2x PT/TMC/Air Squat 2x10e (30s) Strength/Power Back Squat (8/5/2 Then 5/5/3/2+ *2min Rest) 8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75-80, 2+@85% or HBD WT Conditioning Metcon (Time) 21-15-9 Power Clean (S-35/55, Rx-65/95, Rx+85+/135+) Strict Push-Up (S-Negative...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 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 –...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Sprint + Back Pedal 3xGL (Partner Rest) PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Strength/Power Push Press (8/5/2 Then 3/3/2/2 *90-120s Rest) 8@Bar, 5@50%, 2@60% Then 3@70%, 3@75%, 2@80%, 2@85% Conditioning Metcon (Weight) Triplet 5 Power Snatch (Suggested Start: S-35/55, Rx-55/75, Rx+65+/95+) 200m...Read More