Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Bear Crawl + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *Dead Stop Reps w/ Focus On Starting Tension *20 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX Muscle Up (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) Min2: 60s MAX Cal RRS Min3: REST *Record Total Reps Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball QL Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (30s) Skill Practice Toes-To-Bar (15-18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar – Full Grip – Feet Together *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 6 DB TGU (S-AC, Rx-20/35, Rx+35/50) 12 Box Jumps (S-AC, Rx-20/24) 300m Run (to Grand & Back) *Record Total Rds + Reps Cool Down Pilates Sit-Up: 2-3×12 @ Slow Tempo (60s) Mobilize Forearm Chest Opener (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (30s) Strength/Power Front Rack Carry (Swing Strap) (GL@Bar, GL@LBD WT, Then 4-5xGLap@HBD WT) Barbell in Front Rack – Travel Across Floor*Chase Each Set w/ 30s Low Plank *Rotational Rest *Suggested HBD WT: S-AC to 95/135, Rx-125+/185+ *20 Min Clock – Stay Controlled Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by 3’s Thruster (S-Bar to 55/75, Rx-65/95, Rx+80/115) Burpee Bar Hop (S-Step) *Record Total Reps Mobilize Lax Ball VMO Smash (1+ Min Each) Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski “You’ve Been Served” (3 Burpee Penalty) x 3 Minutes PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 400m Run 30 Cal RRS 20 Pull-Ups (S-Jumping/RR, Rx-Chin) 10 Wall Ball (S1-MB Thruster, S2-AC, Rx-16/20) *Record Total Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Shoulder E/R Smash (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 Min PT/OHS/SOTS Press 2×10/10/10 (30s) Strength/Power Hang Power Snatch (Below The Knee) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean 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-95/135, Rx+125+/175+ *15-Minute Running Clock Cool Down Banded Face Pull 2-3×15 @ HBD Band (60s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Lying Trap Smash (2-3 Spots Each/10 Movements)Read more