Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/Prone Swimmer 2×10/10/5 (NR) Kneeling Forearm Stretch (1 Min) Skill Practice Handstand Push-ups (18 Minutes ) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk/Kick Up + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 *Choose appropriate option to work on Conditioning CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65#...Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Air Squat 2x5e/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (2 Min Rest) – Full ROM Conditioning Metcon (Time) 3RFT 400m Run (S-200m) 12 T2B (S1-Leg Raise, S2-HKR, Rx-T2B) *Record Time(13 Min Cap) Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (Calories) EMOM12 Min1: 4 TGU (S-AC, Rx-20/35, Rx+35/50) Min2: 30s MAX Cal RRS Min3: 30s Low Plank *Record Total Cals Cool Down Standing Y’s 3×12 (60s) Suggested WT: BW-5# Plate Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPMURPH Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click herePull-up Options: (S1-Jumping/RR, S2-Chin, Rx-Vested 14/20) Push-Up Options: (S1-Elevated/ Knee, S2-C2F, Rx-Vested 14/20) Air Squat Options: (Rx-Vested 14/20) *Record Total Time, Variation Completed, Rep Scheme Details for future reference *Break Up As Needed – Half, 3/4, and Full Variations Mobilize Kneeling Lat Stretch (1 Min Each) Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more