Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT + Hip Halo Pause Squat 2×10+5 (30s) Power Snatch + OHS 2×5+5 @ Bar (30-60s) Strength/Power Snatch (Halting – Above The Knee) 3@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar, Rx-55/75, Rx+65+/95+ *15-Minute Running Clock Split Jerk (3@Bar, 2@50%, 2@60%, Then With Remaining Time Work) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+ *15-Minute Running Clock Cool Down Ab Rollouts (Appropriate Distance): 3×10 (60s) Mobilize Wall Stretch (2 Min Each) Pigeon Pose (1 Min Each) Forearm Chest Opener (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 Lateral Shuffle 2 Min (Partner Rest) F-B Arm Circles/Air Squat/SA Push Plus 2x10e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 40 Cal RRS – Switch Every 10 20 DL (S-Bar to 65/95, Rx-105/155, Rx+155+/225+) – Switch Every 5 20 HSPU (S1-Inchworm Walk, S2-10 Wall Walks, Rx-HSPU) – Switch A.N. 20 Box Jump (S-AC, Rx-20/24) – Switch Every 1 *Record Team Name/Total Rds + Reps Cool Down Partner 400m Awkward Carry (Switch A.N.) Options: 30+Slosh Pipe/Large Box/2 Large MBs Mobilize Lying Hip I/R Stretch (1 Min) Kneeling Lat Stretch (1 Min Each) Lax Ball Glute Rotations (1-2 Spots/10 Rotations)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Skip + Bear Crawl 2 Min (Partner Rest) PVC Halo/Shin Box Rotation/Prone Swimmers 2x5e/10/5 (30s) Strength/Power Strict Press (Work up to 1RM) Strict Overhead Press5@Bar to 30%, 5@50%, 3@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+% *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute Clock – (2 Min Rest) – LISTEN To Coach Conditioning Metcon (Time) 3RFT 12 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) 12 DB Lunge (BW or Same Wt As Above) 400m Run (S-300m) *Record Time (14MinCap) Mobilize Chest Stretch (1 Min Each) Lying Hamstring 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 Rock-Paper-Scissors x 10 (2 Burpee Penalty) PT/TMC/SL Glute Bridge 2×10/10/10e (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS *Rest Plenty Between Sets Conditioning Metcon (Calories) EMOM10 Min1: 30s MAX Cal RRS Min2: 8 Unbroken Hang Power Cleans (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) *Record Total Cals Cool Down Pilates Sit-Ups 2-3×10 @ Slow Tempo (60s) Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball Calf Gapping (1 Min Each) Lax Ball QL Smash (1 Min Each)Read more