Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@70%, 3@70-75% ) *2010 Tempo *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS Conditioning Team 12-Min Assault Bike Relay (Calories) In Teams of 2-4 Athletes rack up as many calories as possible *Switch Every 30s *Record Total Calories Mobilize Foam Roll Quads (1 Min Each) Foam Roll Adductors (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Lateral Highway Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest) F-B Arm Circles/Lateral Lunge/Prone Swimmer 2x10e/5e/5 (30s) Skill Practice Handstand Push-ups (15-18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) Progress through step 3 – then choose appropriate option to work on. *Rest Plenty Between Sets Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOptions: KBS (S-AC to 20/35, Rx-35/50) Pull-Ups (S-RR/Jumping, Rx-Chin) *Record Time (14MinCap) Mobilize Kneeling Forearm Stretch (1 Min) Pigeon Pose (1 Min Each) Foam Roll IT Bands (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/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *3010 Tempo *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: Cal RRS (S-7/9, Rx-9/11, Rx+11/13) Min2: 30s Max Burpee Plate Hop *Record Total Reps Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Chest Stretch (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 – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Running From Fran (Time) For Time 21 Thrusters (S-AC to 55/75, Rx-65/95) 21 Pull-Ups (S-RR/Jumping, Rx-Chin) 800m Run 15 Thrusters 15 Pull-Ups 600m Run 9 Thrusters 9 Pull-Ups 400m Run *Record Time (Cap: 30 Minutes) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball E/R Smash (1 Min Each)Read more