Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 5 Min PT/Air Squat/Prone Swimmer 2×10/10/5 (NR) Conditioning Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes*Lateral Facing If Space Limited *Record Time (20MinCap) Cool Down DB E.R. 3x10e @ 2.5-10# (30s) 3010 Tempo Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (2 Min Each) Lax Ball QL Smash (1 Min Each)Read more

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1 Min) Lying Hamstring Stretch (1 Min)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Lateral Lunge/Pull Plus 2×10/5e/10 (NR) Conditioning Metcon (Calories) Partner E2MIN 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Team Name + Total Cals Cool Down Partner Dead Bug Ladder 2-3×2-8 (60s) Stay Hollow Mobilize Banded OH Stretch (1 Min Each) Static Scorpion Stretch (1 Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) Strength/Power Back Squat 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 1s Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) AMRAP11 (Previously Done on 11/19) 10 Burpee DB Hop (S-Step) 12 DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 3 14 DB Lunge (BW or Same Wt As Above) *Record Total Reps (36 Reps Per Round) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (2 Min Each) Lax Ball VMO Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) F-B Arm Circles/Frog Jump/Wall Angel 2x10e/10/10 (30s) Skill Practice Handstand Push-ups ( 15-18 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 + 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 – then choose appropriate option to work on. Conditioning Metcon (Time) 4RFT 8 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 16 Air Squats (use MB if needed) 32 DUBS (S-32 Singles, S2-20 DUBS, Rx-32 DUBS) *Record Time (14MinCap) Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball QL Smash (1+ Min Each)Read more