Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@70-75%) *1.5-2 Min *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *18 Min Clock – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) E2Min (10Min Clock) 8 Front Rack Lunge (S1-BW to Bar, S2-55/75, Rx-65+/95+) 40 DUBS (S1-Singles, S2-20 DUBS, Rx-40 DUBS) 5 Rounds – Last Set Max Jump Ropes *Record last set Cool Down DB E.R. 2-3x10e @ Slow Tempo (NR) Suggested Wt: 2.5-10# Mobilize Kneeling Forearm Stretch (1 Min) Kneeling Hip Flexor 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 Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Walk (15 -18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up to Walk (OR Various Progressions) *Each progression should be 80% mastered before moving to the next. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 10 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 15 Wall Ball (S1-MB Thruster, S2-AC, Rx-16/20) 20 Cal RRS *Record Total Rds+Reps Mobilize Lateral Highway Stretch (1 Min Each) Wall 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 Sprint Relay 2 Min PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Strict Press (Swing Strap Variation) Strict Overhead Press5+10s@Bar, 5+10s@LBD WT, Then 4×5+10s@HBD WT (90s Rest) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 10s Hold At The End of Each Set Conditioning Metcon (AMRAP – Reps) 4xAMRAP2 (11MinClock) 4 TGU (S-AC, Rx-20/35, Rx+35/50) MAX Burpee Toe Tap *1 Min Rest Between AMRAPS – Record Total Burpees Cool Down Hollow Holds: 3-4x20s (40s) Mobilize Banded OH Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Front Shoulder Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Air Squat/Wall Angels 2×10/10/5 (30s) Hip Halo SL Glute Bridge 2x8e (30s) Muscle Snatch + BTN Push Press 2x5e @ Bar (30s) Strength/Power Snatch (Above Knee Pause) 3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Halting Clean Grip Deadlift (3@Bar, 3@50%, 2@60%, Then 5×3@HBD WT ) Barbell starts on the ground elevates to right below the knee and finishes back on the ground*60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *Below The Knee End Point (2s Pause) *15-Minute Running Clock Cool Down Pilates Sit-Ups: 3×12 @ Slow Tempo (60s) Mobilize Kneeling Forearm Stretch (1 Min Each) Lying Hip I/R Stretch (2 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/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Conditioning Metcon (Calories) Partner E2MIN HS Walk (S-96′ Bear Crawl, Rx-24′ HSW, Rx+48′ HSW) MAX Cal RRS *5 Rounds Each – Record Team Name/Total Cals Cool Down Partner Banded Palof Press 2-3x10e @ Slow Tempo (Partner Hold) Mobilize Kneeling Rear Delt Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Foam Roll Quads (1 Min Each)Read more