Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Shin Box Rotation/Superman 2×10/10/10 (30s) Hip Halo Air Squat 2×8 (30s) Rack Rotation + Thruster 2x5e/5 @ Bar (30-60s) Strength/Power Clean and Jerk (3@Bar, 3@50%, 2@60, Then 3×2@70-80% or HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+115+/155+ *15-Minute Running Clock Snatch Grip Deadlift (3 Position) 3@Bar, Then 4×2@LBD WT (60-90s Rest) *Suggested LBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115 *15-Minute Running Clock Cool Down Side Bridges: 3x10e @ 2010 Tempo (60s) Mobilize Lax Ball Foream Smash (1 Min Each) Lax Ball QL Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movments 5 Minutes F-B Arm Circles/Air Squat/Prone Swimmer 2x10e/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m Run – Together 100 DUBS (S-100 Singles) – Switch A.N. 20 OH Lunges (S-PVC to Bar, Rx-55/75, Rx+65/95) – Switch Every 10 10 Synched Bar Facing Burpees (S-Step Over) *Record Team Name/Rds + Reps Cool Down Partner 5 Min Inverted KB Carry (GLap Switch) Suggested WT: 10+/15+ Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Calf Gapping (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60% Then 5@70%, 3@75-80%, 2@80-85%) *2010 Tempo *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Minute Clock – (2-3 MIn Rest) – LISTEN To Coach Conditioning Team 12-Min Row Relay (Calories) In Teams of 2-4 Athletes rack up as many calories as possible *Switch Every 12 Cals *Record Total Calories Cool Down DB E.R. 2-3x10e @ Slow Tempo (30s) Suggested WT: 2.5-10# Mobilize Wall Stretch (2 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 Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest) PVC Halo/Scorpion Kick/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Walk (15 -18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up to Walk (OR Various Progressions) *Each progression should be 80% mastered before moving to the next. Conditioning CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on to 27,...Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/Air Squat/PVC Hinge 2×10/10/10 (NR) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT ) *1.5 Min Rest *Suggested HBD WTs: S-55/75, Rx-65/95, Rx+80+/115+ *3010 Tempo – 16 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m) Min2: 30s DB Squat (S-AC, Rx-20/35, Rx+35/50) Min3: REST *Record Total Reps Mobilize Foam Roll Calves (1 Min Each) Foam Roll IT Bands (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more