Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 6 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) Min2: 30s MAX DUBS *Record Total Reps Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 2MinStations (29MinClock) Staion1: Row – Max Cals Station2: MB Transfer (S-AC, Rx-16/20) – Max Glengths Station3: High Plank/Glute Bridge – Switch A.N. Station4: Assault Bike – Max Cals Station5: Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU) – Max Reps *2 Round – 1 Min Between Stations *Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Rhomboid Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Reverse Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 20 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch A.N. 32 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) – Switch Every 8 44 Cal RRS – Switch Every 11 *Record Total Rds + Reps Cool Down Battle Ropes 5x20s (Rotational Rest) Athletic Stance Mobilize Kneeling Lat Stretch (1 Min) Lying Hamstring Stretch (1 Min Each) Lax Ball Glute Rotations (2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Frankentein 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (Back Squat TEST) 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+% *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *25 Minute Clock – (2+ Min Rest) – LISTEN To Coach Conditioning Metcon (No Measure) 3RNFT 8 HSPU (S1-Inchworm Walk, S2-3 Wall Walks, S3-6 HSPU, Rx-8 HSPU) 10 Sit-Ups (Rx+DB @ 15+) 12 Alt Lateral Lunge @ BW *No Measure Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/SL Wall Reach/SA Push Plus 2x10e/5e/10e (30s) Skill Practice Rope Climb (12-15 Minutes ) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) *Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground *Option 2: Sets of 2-3 Traditional Rope Climbs *Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50) Min2: Air Squat (S-12, Rx-15, Rx+18) Min3: 30s MAX Burpee DB Hop *Record Total Reps Cool Down Side Planks 2-3x30s Each (60s) Mobilize Kneeling Forearm Stretch (1 Min) Wall Stretch (1+ Min Each) Lax Ball VMO Smash (1 Min Each)Read more