Bluprint Fitness – CrossFit Open Warm-up 3 Min Run/Row/Ride/Ski Hip Halo Activation Series PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s) Athlete Specific Movement Prep Conditioning Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (2 Min Each) Foam Roll Calves (1 Min Each) Lax Ball Calf Gapping (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 Burpee Ladder 2×1-4 (30s) PVC Halo/Rev Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 400m MB Transfer @ 16/20 – Switch Every 100m 30 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch A.N. 20 Box Step Overs 20/24″ (S-BW to AC, Rx-20/35, Rx+35/50) – Swtch Every 10 Record Team Name & Rounds + Reps Cool Down Partner Banded Paloff Press 2x10e @ Slow Tempo Partner Anchor Mobilize Static Scorpion Stretch (1 Min Each) Foam Roll Quads (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 + Frankenstein 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Overhead Squat (Work Up to 1RM) 5@Bar, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@95-100%, 1@100-105% (if Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *22 Minute Clock – 2+ Min Rest – FULL DEPTH FOCUS Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 50 DUBS (S-50 Singles) 25 Cal RRS 20 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) – Switch Every 5 Record Total Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball VMO Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Reverse Bear Crawl 2xGLap (Partner Rest) F-B Arm Circles/Frog Jump/Wall Angels 2x10e/10/10 (30s) Skill Practice Toes-To-Bar (15-18min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar-Full Grip-Feet Together *IF Proficient at Movement: Build Volume In Awesome Positions Conditioning Metcon (Time) 3RFT 6 Power Snatch (S-Bar to AC, Rx-65/95, Rx+80+/135+) 12 HSPU (S1-12 Inchworm Walks, S2-3 Wall Walks, S3-8 HSPU, Rx-12 HSPU, Rx+ 12 Strict HSPU) 400m Run *Record Time (14MinCap) Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)Read more