Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC 2×10/10 (30s) Hip Halo 3s Pause Air Squat 2×5 (30s) Rack Rotation + FS 2x5e+5 @ Bar (30s) Strength/Power Clean (Slow 1st Pull Focus) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *15-Minute Running Clock Split Jerk (From Rack – Pause 2s In Split Position B4 Recovery) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-AC to 65/95, Rx-95/135, Rx+105+/155+ *15-Minute Running Clock Cool Down Plate Reverse Fly (2-3×12 @ LBD WT) Slight hinge stable torso position*1 Min Rest *Suggested Wt: 2.5-5# Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Forearm Smash (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 OH Arm Swing/Frog Jump/SL Glute Bridge 2×10/10/10e (NR) Conditioning Metcon (Calories) Partner E90S 10 Box Step Overs @ 20″/24″ (S-BW to AC, Rx-20/35, CF Rx+35/50) Max Cal RRS *6 Rounds Each – P1Work/P2Rest *Record Team Name + Total Cals Cool Down Team OH Slosh Pipe Hold: 7 Minutes *Switch A.N. Mobilize Kneeling Forearm Stretch (1 Min) Foam Roll Glutes (1 Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Banded Bear Crawl 2xGLap (Partner Hold) McKenzie Press Up/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR) Strength/Power Sumo Deadlift (Clusters) 5@Bar, 5@50%, 3@65%, 3@75%, 2@80%, Then 1-1-1@85%, 1-1-1@85% or HBD WT 20s between cluster reps *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 Min Running Clock (3 Min Between Cluster sets) Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 T2B (S-Sit Up/HKR) Min2: 30s Max DUBS (S-Singles) *Record Total Reps Mobilize Forearm Chest Opener (1 Min) Foam Roll Calves (1 Min Each) Lax Ball QL Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Team Plate Relay @ 10/15 (2 Teams) PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Push-ups (15-18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 3 Squat Clean (S-AC to 55/75, Rx-80/115, Rx+95+/135+) 9 Burpee Bar Hop (S-Step) 15 Cal RRS *Record Total Rds + Reps Cool Down Flutter Kicks: 2-3x20s (40s) Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski 2xSpeed Ladder: HighKnees/2In2OutHop/Icky Shuffle PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s) Carries Back Rack Carry (Swing Straps) (GL@Bar, GL@LBD WT, Then 5xGL@HBD WT ) Load Swing Straps on the Barbell – Carry Barbell on back*Chase Each Set w/ 30s Wall Sit *Athlete Rotational Rest *Suggested HBD WT: S-AC to 95/135, Rx-125+/185+ (18 Min Clock – Stay Controlled) Conditioning Metcon (Time) 3RFT 12 Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) 12 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50) 400m Run (S-200m) *Record Total Time (15MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more