Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes F-B Arm Circles/Air Squat/Prone Swimmers 2x10e/10/10 (30s) Basic Kip 2×10 (30s) Conditioning Cindy Meets the Run (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+MU) 10 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F) 15 Air Squats 400m Run Record Rds + Reps Mobilize Foam Roll Lats (1 Min Each) Foam Roll IT Bands (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/OHS/SOTS Press 2×10/10/10 (30s) Hip Halo SL Glute Bridge 2x8e (30s) 3 Position Snatch Grip DL 2×2 @ Bar (30-60s) Strength/Power Snatch Pull + Power Snatch (3+3@Bar, 2+2@50%, 2+2@60, Then 5×1+1@70-75% or HBD) From Floor*60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Hang Muscle Clean (5@Bar, 3@50%, Then 4×3@60ish% or HBD WT) Start in hang position and clean barbell to shoulders without dropping under*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115 *15-Minute Running Clock Core Work Leg Lifts: 3-4×10 (30s) Mobilize Lax Ball Foream Smash (1 Min) Lax Ball Deltoid Smash (1 Min Each) Pigeon Pose (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xSpeed Ladder: HighKnees/L-Scissor/R-Scissor PT/Scorpion Kick/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S1-Burpee RR, S2-Burpee Pull Up, Rx-Bar/Ring MU) – Switch A.N. 12 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 6 20 Air Squats – Switch Every 10 400m Run – Together *Record Team Name/Rds + Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) Mobilize Forearm Chest Opener (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Lying Trap Smash (1-2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/TMC/SL Wall Reach 2×10/10/5e (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-65% or HBD WT) *3010 Tempo – 2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Alt DB Lunges (S-AC, Rx-20/35, Rx+35/50) Min2: 30s Alt DB Snatch (Same Wt As Above) Min3: 30s High Plank *Record Total Snatch Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Glute Rotations (2 Spots Each/10 Movements)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/Wall Angel 2x5e/10/10 (30s) Skill Practice Strict Pull-Up (15-18 Minutes) Step 1: Pull Plus 2×5 w/ 1s Pause Step 2: Banded Straight Arm Pulldown 2×8 Step 3: Hollow Pull Focused Ring Row 2×5 Step 4: Strict Pull-Up Variaiton Options: S1-Seated Pulldown (10), S2-Banded PU (3-5), S3-Jumping Negative (3-5), Rx-Strict PU (1+) *Rest Plenty Between Sets – COACH Recommendation Conditioning Metcon (Calories) AMRAP11 Max Cal Row/Ride/Ski Every 2 MIn: Burpee Plate Hop (S-6, Rx-8, Rx+10) *Record Total Cals Cool Down Hollow Holds: 3-4x20s (40s) Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more