Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circles/Lateral Lunge/Basic Kip 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 40 Cal RRS – Switch Every 10 Cals 30 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 20 Power Cleans (S-AC to 65/95, Rx-80/115, Rx+105+/155+) – Switch Every Rep *Record Team Name/Rds + Reps Cool Down Partner 5 Min Zercher Carry (GLap Switch) Suggested WT: S-20/35, Rx-25/45 Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Forearm 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 Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (9MinClock) Burpee Plate Hop (45# Plate)- MAX Reps Air Squats – Constant Movement (FORM Focus Use MB If Necessary) Alt DB Snatch (S-AC to 20/35, Rx-35/50) – MAX Reps *3 Rounds – Record Total Reps Cool Down Prone Swimmer: 3×6 @ Slow Tempo (30s) Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball QL Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/SL Glute Bridge/Frog Jumps 2x5e/10e/10 (30s) Skill Practice Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT (90) *IF No Numbers Use HBD WT: S-PVC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – Slow 1st Pull Focus w/ Full ROM Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 10 DB Lunge (2DBs: S-BW to AC, Rx-20/35, Rx+35/50) 12 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) 14 Cal RRS *Record Total Rds + Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Kneeling Lat 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 Skip + Back Pedal 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@90-100% *IF No Numbers Use 1RM Template: S-65/95, Rx-80/135, Rx+95+/185+ *18 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m) Min2: 30s MAX Thruster (S-Bar to 55/75, Rx-65/95) Min3: REST *Record Total Reps Mobilize Static Scorpion Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Foam Roll Quads (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP24 15 Thrusters (S-AC to 55/75, Rx-65/95) 15 Burpee Bar Hops (S-Step Over) 800m Run (S-800m Row) *Record Total Rds + Reps Cool Down Hollow Holds: 3-4x20s (40s) Mobilize Chest Stretch (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more