Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *1.5-2 Min *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *ALL PRETTY – Dead Stop Reps – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by 3’s Thruster (S-Bar to 55/75, Rx-65/95) T2B (S1-Sit Up, S2-HKR, Rx-T2B) *Record Total Reps Cool Down Banded Triceps Extensions: 3×15 @ HBD Band (60s) Mobilize Pigeon Pose (1+ Min Each) Kneeling Rear Delt Stretch (1 Min) 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 F-B Arm Swing/TMC/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – Max Cals Station2: Burpee Plate Hop – Max Reps Station3: DB Squat (S-AC, Rx-20/35, Rx+35/50) – Max Reps Station4: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+Legless) – Max Reps Station5: Row – Max Cals *1 Min Between Stations – 3 Rounds – Record Total Reps Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Foam Roll Quads (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes PT + Air Squat 2×10+10 (30s) Power Snatch + OHS 2×5+5 @ Bar (30-60s) Strength/Power Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@70-80%) *Slow 1st Pull Focus *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Power Clean + Push Press (3@Bar, 2@50%, 2@60%, Then w/Remaining Time HBD 1’s) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+ *15-Minute Running Clock Cool Down Russian Twist (Plate): 3×20-30 Reps *Suggested Wt: S-10/15, Rx-15+/25 Mobilize Wall Stretch (2 Min Each) Pigeon Pose (1 Min Each) Kneeling Forearm Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 OH Arm Swings/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner E2MIN Max Unbroken Muscle Ups + Max Cal RRS S1-HKR, S2-Chin Over Bar, S3-C2B, Rx-Bar/Ring MU *5 Rounds Each – Switching Every 2 Min *Records Total Rds (Pulling Reps) + Reps (Cals) Cool Down Partner 400m Zercher Carry (S-15/25, Rx-25/45) – Switch A.N. Mobilize Static Scorpion Strech (1 Min) Lying Hamstring Stretch (1 Min Each) Lying Lax Ball Trap Smash (1-2 Spots Each/10 Movements)Read more