Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Skip + Frankenstein 2xGLap (Partner Rest) PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *20 Min Clock w/ 2-3 Min Between Heavy Sets *Focus on Tension in Neutral Position Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (9MinClock) 1: HSPU (S1-Inchworm Walk, S2-C2F, Rx-HSPU, Rx+Strict HSPU) – MAX Reps 2: Air Squat (Use MB If Necessary) – MAX Reps 3: Plate Hug @ 25/45 – Constant Hold *Record Total Reps Mobilize Lying Hip I/R Stretch (1 Min Each) Lateral Highway Stretch (1 Min Each) Foam Roll Glutes (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swings/Lateral Lunge/Wall Angel 2×10/5e/10 (30s) Skill Practice Rope Climb (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) AMRAP11 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) Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (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 Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories) EMOM10 Min1: 5 Strict Pull-Ups (S1-3010 Ring Row, S2-Kipping Chin, Rx-Strict Chin, Rx+Strict C2B) Min2: 40s MAX Cal RRS *Record Total Cals Cool Down DB E.R. 2-3x10e @ 2.5-10# (60s) Mobilize Kneeling Lat Stretch (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball VMO 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/Air Squat/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 1000m Row/Ski or 50 Cal Bike 30 Air Squat (use MB if necessary) 20 Power Cleans (S-AC to 65/95, Rx-95/135) 10 HSPU (S1-Inchworm Walk, S2-C2F, Rx-HSPU) *Record Total Rds + Reps Cool Down DB E.R. 2-3x10e @ Slow Tempo Suggested WT: 2.5-12# Mobilize Static Scorpion Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball E/R Smash (1 Min Each)Read more