Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR) Skill Practice Pistols (15-18 Min) 1. Rev Lunge w/Toe Tucked 1x5e (30s) 2. Rev Lunge w/Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/Slow Descent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 8 BB Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115) Min2: 30s Max Rep Burpee Bar Hop (S-Step) *Record Total Reps Cool Down Banded Triceps Pushdown: 3-4×15 (60s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) 1MinOn/1MinOff (11MinClock) Station1: Bike/Ski – Max Cals Station2: HS Walk (S-Bear Crawl) – Max Reps Station3: Plate Pinch Hold @ 10+/15+ *2 Rounds – Record Total Reps Cool Down Side Plank: 2-3x30s Each (30s) Mobilize Lax Ball Standing Trap Smash (1 Min Each) Chest Stretch (1 Min Each) Pigeon Pose (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Ladder: 2×2-8 (30-60s) McKenzie Press-Up/TMC/SL Glute Bridge 3×10/10/10e (30s) Superman 2×10 (30s) Strength/Power Sumo Deadlift (Work up to the 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *Rest 2-4 Minutes Between Heavy Sets *ALL PRETTY-25 Minute Clock Mobilize Lax Ball QL Smash (1 Min Each) Forearm Chest Opener (1 Min Each) Pigeon Pose (1+ Min Each) Eat Donuts, Drink Coffee, Be HappyRead more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT + TMC 2×10/10 (30s) Hip Halo SL Glute Bridge 2x8e w/ 2s Pause (30s) Rack Rotation + FS 2x5e/5 @ Bar (30s) Strength/Power Clean (3 Position Clean (HH/LH/Full)) 2e@Bar, 1e@50%, Then 4x1e@60-70% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Snatch Pull (Slow First Pull Focus-Finish w/Shrug in Full Ext) 3@Bar, 3@50%, 2@60%, Then 4×3@HBD WT (60-90s Rest) *Suggested HBD WT: S-AC to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock DB Z-Press (3×10 @ HBD WT (60s)) Seated on the floor – DBs start on shoulders and finish overhead via strict press*Suggested WT: 8+/15+ Mobilize Kneeling Forearm Stretch (1 Min) Wall Stretch (2 Min Each) Lax Ball Lying Trap Smash (2-3 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m Run (Together) 20 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5 20 Front Rack Lunges (Same Wt As Above) – Switch Every 10 *Record Team Name/Rds + Reps Cool Down Partner Side Bridge Ladder: 2×1-6each (60s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Chest Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more