Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min (Partner Rest) PT/TMC/Lateral Lunge 2×10/10/5e (NR) Strength/Power Deadlift DL: 5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 2@85% or HBD WT *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *18 Minute Clock – 2 Min Rest – DEAD STOP REPS Conditioning Metcon (Calories) AMRAP10 Max Cal RRS Every 2 Min: S-5 Burpee RR, Rx-5 Burpee PU, Rx+5 Bar/Ring MU *(Min: 0-2-4-6-8) *Record Total Cals Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball QL Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/SL Glute Bridge/Frog Jump 2x10e/10e/10 (30s) Skill Practice Pistol Practice 12-15 Minutes 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4. Box Step Up w/ Slow Descent 2-3x (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time Conditioning Metcon (Time) 3RFT 400m Run 16 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) 10 C2F Push-Up (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F, Rx+14/20 Vested) *Record Time (14MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (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 Burpee Ladder 2×1-4 (30s) PT/Air Squat/Pull Plus 2×10/10/10 (30s) Strength/Power Bent Over Row (8@Bar, 5@LBD WT, Then 3×8@HBD WT w/3010 Tempo) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – Maintain Tempo Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 8 Thruster (S-AC to 55/75, Rx-65/95, Rx+80/115) Min2: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) Min3: REST *Record Total Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Standing Trap 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 – 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