Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PT/TMC/Wall Angels 2×10/10/10 (30s) Strength/Power Bench Press (Plus Set) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1.5-2 Min Rest *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Min1: Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – MAX Reps Min2: DB Squat (S-AC, Rx-20/35, Rx+35/50) – MAX Reps Min3: Plate Hug (S-AC, Rx-25+/45) Min4: Rest *3 Rounds – Record Total Reps Mobilize Chest Stretch (1 Min Each) Lateral Highway Stretch (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Crab Walk + Sprint 2 Min (Partner Rest) OH Arm Swings/Frog Jump/SA Push Plus 2×10/10/10e (NR) Skill Practice Rope Climb (15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope Climbs Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning Metcon (Weight) EMOM10 Min1: Burpee Bar Hop (S-6, Rx-8, Rx+10) Min2: 3 Clean & Jerk (increasing load) Suggested Starting WTS: S-Bar to 55/75, Rx-65/95, Rx+95/135 *Record Heaviest Completed PRETTY Set Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each) Foam Roll Lats (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squats 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70% or HBD WT w/ 2s ) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – Brace Focus – 18 Minute Clock Conditioning Metcon (Calories) 3xAMRAP3 (11MinClock) 16 Alt DB Snatch (S-AC to 20/35, Rx-35/50) MAX Cal RRS *1 Min Between AMRAPs – Record Total Cals Cool Down Partner Side Bridge Ladder 2×1-5 Each Side (60s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (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 Walks 2x12e (30s) PVC Turnover Drill w/ Bottom Pause 2×3 (15s) Strength/Power Hang Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *60-90s Rest *Suggested Wt: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Position(Above Knee)) 3@PVC, 3@Bar, 2@Bar, Then 4×2@HBD WT (60-90s Rest) *Suggested WT: S-Bar to 55/75, Rx-75/105, Rx+95/135 *15-Minute Running Clock Cool Down Wall Angels: 3×12 @ Slow Tempo (60s) Mobilize Forearm Chest Opener (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball QL Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Min F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 5 Push-Ups (S1-5 Elevated/Knee, Rx-5 C2F, Rx+10 C2F) 15 Air Squats (to MB if necessary) MAX Cal RRS *Switch Every 2 Min – 5 Rounds Each *Record Team Name + Total Cals Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Lateral Highway Stretch (1 Min) Wall Stretch (1+ Min Each) Lax Ball VMO Smash (2 Min Each)Read more