Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min (Partner Rest) PT/TMC/SL Wall Reach 2x5e/10/5e (30s) Skill Practice Pistols (15-18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (Distance) Partner E90S (12MinClock) 8 DB Squat Thrust + Max Cal RRS DB Weight: S-AC, Rx-20/35 *4 Rounds Each – Switch Every 90s – Record Total Cals Cool Down Wall Angels: 2-3×10 (30s) 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 Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press Up/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *1.5-2 Min Rest *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 CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24,...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/Lateral Lunge/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP21 10 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135) 12 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B) 14 Burpee Bar Hops (S-Step) 400m Run Record Total Rds + Reps Cool Down Flutter Kicks: 3-4x30s (30s) Mobilize Pigeon Pose (1 Min Each) Lateral Highway Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/OHS/SOTS Press 2×10/10/10 (30s) Wall Angels 2×12 (30s) 3 Position Snatch Grip DL + Muscle Snatch 2×2/5 @ Bar (30-60s) Strength/Power Snatch Pull + Power Snatch (3+3@Bar, 2+2@50%, 2+2@60, Then 5×1+1@70-75% ) From Floor*60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Hang Clean (4×2@60-70% or HBD WT) *60-90s Rest *Suggested HBD WT: S-AC to 65/95, Rx-80/115, Rx+95+/155+ *15-Minute Running Clock Core Work Russian Twist (Plate): 3×20-30 Reps *Suggested Wt: S-10/15, Rx-15+/25 Mobilize Chest Stretch (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Lying Trap Smash (2-3 Spots Each Side/10 Movements)Read more