Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Thruster (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+105+/155+ *18 Minute Clock – (1.5-3 Min Rest) – LISTEN To Coach Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 10 T2B (S1-Sit Up/Leg Lift, S2-HKR, Rx-T2B) 15 Air Squats (use MB if needed) 20 Cal RRS *Record Total Rds + Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball VMO Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner 3 Incworms + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) DUB Wizards – AFAP (S-100, Rx-200, Rx+300) *Rest Plenty Between Sets Conditioning Race-to-1500 Remix (Time) Row 1500m AFAP Every 90s Perform 8 HSPU S1-8 PU Variation, S2-2 Wall Walks, S3-4 HSPU, Rx-8 HSPU *Alternate Movements: 1500m Ski & 75 Cal AB *Record Time Cool Down Hollow Holds: 3-4x20s (40s) Mobilize Forearm Chest Opener (1 Min) Pigeon Pose (1 Min Each) Lax Ball Standing Front Shoulder Smash (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/Pull Plus 2×10/10/10 (30s) Conditioning Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click herePartner Style Squat Clean Options: (S1-MB, S2-Bar to 55/75, Rx-65/95) – Switch Every 5 Pull-Up Options: (S1-Squat Thrust, S2-Jumping/RR, Rx-Chin) – Switch A.N. 800m Run (S-600m) – Together *Record Team Name + Tiime (35MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/Frog Jump/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 400m Run 30 Cal RRS 20 T2B (S-Sit Up/HKR) 10 Thrusters (S-Bar to 55/75, Rx-65/95, Rx+80/115) *Record Total Rds + Reps Cool Down Kneeling Hip Flexor Stretch (1 Min Each) Pec Minor Stretch (1 Min Each) Lax Ball Standing Trap Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (30s) Hip Halo Standing Fire Hydrant 2x10e (30s) Power Snatch + OHS 2×3+3 @ Bar (30-60s) Strength/Power Hang Power Snatch + Hang Snatch (2+2@Bar, 2+2@50%, Then 4×1+2@60-70% or HBD WT) Low Hang*60-90s Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Split Squat (5e@Bar, 5e@LBD, Then 3x8e@HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Ab Rollouts (3×8-10 w/ Appropriate Distance (60s)) Mobilize Lax Ball Forearm Smash (1 Min Each) Lax Ball QL Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more