Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes PT/SA OH Squat (KB/DB) 2×10/5e @ 10-30# (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN 200m Run + MAX Alt TGU (S-BW to 20, Rx-20/35, Rx+35/50) 5 Rounds Each – Switch Every 2 Min *Record Team Name + Total TGU Reps Cool Down Partner Farmer 600m Farmer Carry (Switch Every 100m) Suggested Wt: S-20/35, Rx-35+/50+ Mobilize Kneeling Forearm Stretch (1 Min Each) Lying Hamstring 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 Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/Air Squat/Prone Swimmer 2x10e/10/5 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – (2 Min Rest) – LISTEN To Coach Conditioning Metcon (Time) 4RFT 10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+14/20 Vest) 15 Air Squats (Rx+14/20 Vest) 20 Cal RRS *Record Time (15MinCap) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Triceps Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (30s) Skill Practice Toes-To-Bar (15-18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar * Full Grip * Feet Together * IF Proficient at Movement: Hit Max Rep Strict Then Build Volume Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 Sumo DL (S-AC to 80/115, Rx-105/155, Rx+155+/225+) Min2: 30s MAX DUBS *Record Total Reps Cool Down Partner Banded Palof Press 2x10e (Partner Hold) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Calf Gapping (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *1.5-2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *ALL PRETTY – 2010 Tempo – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) AMRAP11 Cash-In: 600m Run 6 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) 9 Alt DB Snatch 12 Alt Lunges *Record Total Reps (27 Per Round) Mobilize Pigeon Pose (1 Min Each) Forearm Chest Opener (1 Min Each) Lax Ball VMO Smash (1+ Min Each)Read more