Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 Min) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+) *Work Through Steps 1-4 to Find A Good Point of Practice *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 3 Squat Cleans (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 30s MAX Burpee Bar Hops *Record Total Reps Mobilize Wall Stretch (1 Min Each) Forearm Chest Opener (1 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Snatch Grip Deadlift (Strength Ladder 6-1) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *ALL PRETTY – 2 Min Rest – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) AMRAP7 Cash In: 400m Run 10 Alt DB Lunges (S-AC, Rx-20/35, Rx+35/50) – One DB 10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) *Record Total Reps Cool Down Prone Swimmers 2-3×6 (60s) Mobilize Pigeon Pose (1 Min Each) Chest 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 Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/3s Pause Air Squat/Basic Kip 2×10/5/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 9 Thruster (S-Bar to 55/75, Rx-65/95, Rx+80/115) 12 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 15 Cal RRS 600m Run *Record Total Rds + Reps Cool Down Partner 400m KB Goblet Carry (Switch A.N.) Suggested Wt: S-20/35, Rx-35/50 Mobilize Lying Hamstring Stretch (1 Min Each) Forearm Chest Opener (1 Min Each) Lax Ball VMO Smash (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/OHS/SOTS Press 2×10/10/10 (30s) Prone Swimmers 2×5 @ Slow Tempo (30s) Snatch Grip DL + BTN Push Press 2×5+5 @ Bar (30-60s) Strength/Power Power Snatch (15-Minute Running Clock) 3@Bar, 3@50%, 2@60%, Then With Remaining Time Work Up to HBD 1’s *60-90s Rest between singles *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ Split Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-80%) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+ *15-Minute Running Clock Cool Down Standing Oblique Crunch: 3×12 Each w/ DB (60s) Suggested Wt: S-15/20, Rx-20+/35+ Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Lying Trap Smash (1-2 Spots Per Side/10 Movements)Read more