Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Lateral Lunge 2x5e/10/5e (NR) Prone Swimmer 2×6 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Tank Inchworm (S-Inchworm, S2-Tank Inchworm, Rx-HSPU) 6 Alt DB Snatch (S-AC to 20/35, Rx-35/50) 9 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – CF Open Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 5 Min Athlete Specific Warm-Up Conditioning Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here*Front Squat: 15 Front Squat S1-Air Squat, CF Scale-45/65, CF Rx-65/95 *Thruster: S1-MB Thruster, CF Scale-45/65, CF Rx-65/95 *T2B: S1-Sit Up, CF Scale-HKR, CF Rx-T2B)\ *C2B: (S1-Jumping/RR, CF Scale-Chin Over Bar, CF Rx-C2B *BMU: (S1-Push Up Variation, CF...Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Metcon (AMRAP – Rounds and Reps) BPBASELINE 2021 10 MIN AMRAP 6 Burpees 9 Air Squat (Use MB if needed) 12 Cal Row/Ride/Ski – Record total Rounds + 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/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR) Pull Plus 2×12 (Group Rotation) Strength/Power Strict Press (TEST (18Min Clock) ) Strict Overhead Press* 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) – Keep It Crispy Conditioning Metcon (AMRAP – Reps) 1MinON/1MinOff (10MinClock – Stagger Start) 10 T2B (S1-Sit Up, S2-HKR, Rx-T2B) MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *5 Rounds – Record Total Reps Cool Down BB Skull Crusher 3×10 @ 2010 Tempo Suggested WT: S-Single DB, Rx-35/45 Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swing/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Strength/Power Sumo Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) EMOM12 (Stagger Start) Min1: 200m Run (S1-100m, S2-150m, Rx-200m) Min2: 30s MAX HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) Min3: Rest *Record Total Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Lax Ball Standing Trap Smash (1 Min Each) Standing Hamstring Stretch (1 Min Each)Read more