Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (30s) Hip Halo Lateral Walk 2x10e (30s) Muscle Clean/Rack Rotation/Thruster 2×5/5e/5 @ Bar (30-60s) Strength/Power Hang Clean (above the knee) + Jerk (3+2@Bar, 3+2@50%, Then 4×2+1@60-75% or HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Overhead Squat (5@Bar, 5@50%, Then 4×3@60-70% or HBD WT @2010 ) *60-90s Rest *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Core Work Pilates Sit-Ups 3×10 @ Slow Tempo (60s) Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/SL Glute Bridge/Basic Kip 2×10/10e/10 (30s) Conditioning Metcon (AMRAP – Reps) Partner AMRAP20 2 Muscle Ups (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU) 4 Handstand Push-Ups (S-2 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU) 8 OH KBS (S-AC to 20/30, Rx-35+/50+) 400m Run Each Player Completes 1 Round B4 Running Together *P1 Work/P2 Rest – Record Total Reps Cool Down Partner Zercher Carry 5 Min (Glap Switch) Suggested Wt: 25+/45+ Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes F-B Arm Circles/Frog Jump/Wall Angel 2x10e/10/10 (30s) TEST Pick One of the Test Options Below & Record Score in Wodify 7 Minute Burpee (AMRAP – Reps) 1-Mile Run (Time) Max Effort 1-Mile Run 2k Ski Erg (Time) 10-Min Assault Bike (Calories) As many calories as possible 2k Row (Time) Max Effort 2k Row Conditioning Metcon (Weight) 3 Rounds 8 DB Bent Over Row 16 DB Rack Lunge 8 Weighted Sit-Ups *Suggested Wt: S-8/15, Rx-12+/20+ *Rest 60-90s Between Sets Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Foam Roll Lats (1 Min Each)Read more

There’s a common myth when it comes to “building volume” in the CrossFit world. The Myth: the only way to build volume is by completing multiple workouts every week with high volume of specific movements. When the CrossFit movement officially started in 2000, it was based on CrossFit Founder – Greg Glassman’s previous experience. Workouts were originally designed to simulate the feelings athletes and fighters felt during real competition. Fast forward to now, the year 2019, CrossFit has evolved with a broadened scope of health & fitness. We now have years of data to formulate programs to help turn Cindy the teacher into the badass who can do Murph as prescribed, clean & jerk her body weight, and run a 5k under 24 minutes. By testing and re-testing various workout structures, the students of fitness have begun to formulate programs that yield high results and low injury rates. At Bluprint...Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/TMC/Pull Plus 2×10/10/10 (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*PU Ninjas – Max Rep Set of Strict Variaiton Then Build Volume Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 3 Squat Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) Min2: 30s Max Burpee Bar Hop (S-Step) *Record Total Reps Cool Down Side Planks: 2-3x30s Each (30s) Mobilize Static Scorpion Stretch (1 Min) Pigeon Pose (1 Min Each) Lax Ball Forearm Smash (1 Min Each)Read more