Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/TMC/Prone Swimmer 2×10/10/5 (30s) Strength/Power Bench Press (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable *2-3 Min Rest *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *IF Absent More Multiple Bench Days During Cycle: 4×1@80% 20 Min Running Clock Conditioning Metcon (No Measure) 3 Rounds 10 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) 12 Alt DB Lunge (Use Same Wt As Above) 14 Burpee (S-Step) *1 Min Between Rounds – No Measure Mobilize Chest 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 Spider Lunge + Frankenstein 2xGLap (Partner Rest) F-B Arm Circles/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Skill Practice Pistols (15-18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 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 – Rounds and Reps) AMRAP12 5 Muscle Up (S1-3010 RR, S2-Kipping PU, S3-Strict PU, Rx-Bar/Ring MU) 15 Air Squats (use MB if needed) 25 Cal RRS *Record Total Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Bear Crawl 2xGLap (Partner Rest) PT/TMC/Air Squats 2×10/10/10 (NR) Strength/Power Thruster (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *1.5 Min Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *FULL DEPTH – Body & Bar Contact Focus – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM9 Min1: 4 Sandbag G2OS (S-8 KB SDLHP 35/50, Rx-75/100) Min2: 10 T2B (S-Sit Up/HKR, Rx-T2B) Min3: 30s MAX DUBS (S-Singles) *Record Total Rope Skips Cool Down Glute Bridge: 2-3x30s (30s) Mobilize Forearm Chest Opener (1 Min Each) Lax Ball Calf Gapping (1+ Min Each) Lax Ball QL Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Hip Halo Lateral Walk 2x10e (30s) Rack Rotation + FS + Strict Press 2x5e @ Bar (30s) Strength/Power Hang Clean (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 Push Jerk (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 Cool Down Prone Swimmers 2-3×5 @ Slow Tempo (30s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (2 Min Each) Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/SL Wall Reach/Wall Walk 2x5e/5e/2 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 1 20 HSPU (S1-Inchworm Walk, S2-C2F PU, Rx-HSPU) – Switch A.N. 40 RRS – Switch Every 10 80 DUBS (S-Singles) – Switch A.N. *Record Team Name/Rds + Reps Cool Down Partner Dead Bug Ladder 2×2-8 @ Slow Tempo (60s) Mobilize Kneeling Hip Felxor Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min) Lax Ball Standing Trap Smash (1 Min Each)Read more