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 2xSpeedLadder: HighKnee/3HopSingleIn/Icky Shuffle PVC Halo/Reverse Lunge/SA Push Plus 2x5e/5e/10e (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) 200m Run + MAX TGU (S-AC, Rx-20/35, Rx+35/50) P1 Work/P2 Rest – 5 Rounds Each *Record Team Name + Total Reps Cool Down Partner 400m KB Goblet Carry Suggested WT: S-20/35, Rx-35/50 *Every Switch: Both Athletes Complete 10 Jumping Jacks Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Lying Trap Smash (2 Spots Each Side/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Back Pedal 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%Then 5@70%, 3@75%, 2@80%, 1@85%) *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 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Power Snatch (S-35/45, Rx-55/75) Bar Muscle Ups (S1-Jumping C2B, S2-Strict Pull-Up, Rx-BMU) *Record Total Reps Cool Down Glute Bridge: 2-3x60s (60s) Mobilize Forearm Chest Opener (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 Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/Shin Box Rotation/Wall Angels 2×10/10/10 (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) EMOM12 Min1: 8 HSPU (S1-5 Inchworms, S2-C2F, S3-5 HSPU, Rx-8 HSPU) Min2: 30s MAX DUBS (S-Singles) *Record Total DUBS/Singles Cool Down Side Plank: 2-3x30s Each (30s) Mobilize Lateral Highway Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min) Foam Roll Calves (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min (Partner Rest) PT/SL Glute Bridge/Pull Plus 2×10/10e/10 (30s) Strength/Power Split Squat (5e@Bar, 5e@LBD WT, Then 3×8@HBD WT) *IF No Numbers Use HBD Wts: S-Bar to 45/55, Rx-65/95, Rx+80+/115+ *18 Min Clock – 90s Rest – ALL PRETTY Conditioning Metcon (Time) 3RFT 7 Squat Cleans (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 12 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 400m Run *Record Time (13MinCap) Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more