Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Bear Crawl + Transfer 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, Then 4×5@60-65% or HBD WT ) Strict Overhead Press*1.5-2 Min Rest *IF No #’s Use 1RM Template: S-65/95, Rx-80/115, Rx+95/155 *2010 Tempo – 18 Minute Clock Conditioning Metcon (Time) 3RFT 5 Squat Cleans (S-Bar to 65/95, Rx-95/135, Rx+115+/155+) 10 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 400m Run *Record Time (Cap: 15Min) Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each) Pigeon Pose (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP25 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 15 HSPU (S1-Inchworm Walk, S2-5 Wall Walks, S3-8 HSPU, Rx-15 HSPU) 20 Walking Lunges 800m Run (S-600m) *Record Total Rds + Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Foam Roll Lats (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes Hip Halo Standing Fire Hydrant 2x8e (30s) Rack Rotation + Thruster 2x5e/5 @ Bar (30s) Strength/Power Power Clean+Jerk (3@Bar, 3@50%, 2@60, Then 5×2@70-75% 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% or HBD WT) *Suggested HBD WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo *15-Minute Running Clock Core Work Weighted Sit-Up: 3×15 @ HBD WT (60s) Suggested WT: 10+/20+ Mobilize Frog Stretch (2 Min) Static Scorpion Stretch (1 Min Each) Lax Ball Forearm Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 10 DB Push Press (S-AC, Rx-20/35, Rx+35/50) 10 T2B (S-Sit Up/HKR) Max Cal RRS *5 Rounds – Switch Every 2 Min *Record Team Name + Total Cals Cool Down Partner 400m Plate Zercher Carry (Switch A.N.) *Suggested WT: S-15/25, Rx-25/45 Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Forearm 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 McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) PT/Frog Jump 2×10/10 (NR) Hip Halo Lateral Walk 2x12ea (30s) Strength/Power OPTION1: Sumo DL TEST – 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *2-3 Min Rest *20 Minute Clock – Dead Stop Reps – LISTEN To Coach OPTION2: Traditional DL – 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@75-80% *2-3 Min Rest *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 Sumo Deadlift (Work up to 1RM) Deadlift (4×2@75-80%) Conditioning Metcon (Time) 3RNFT/RFT 5 Strict Pull-Ups (S-3010 RR, Rx-Chin, Rx+C2B) 15 Air Squats (use MB if necessary) 400m Run *Record Time Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball QL Smash (1+ Min Each)Read more