Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *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) AMRAP7 Ascending Ladder by 3’s Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) HSPU (S1-Inchworm Walk, S2-FULL ROM Wall Walk by 1’s, Rx-HSPU) *Record Total Reps Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball Triceps Smash (1 Min Each) Lax Ball Glute Rotations (2-3 Spots Each/10 Movements)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/TMC/Pull Plus 2×10/10/10 (NR) 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 (Time) 4RFT 8 DB Lunges (S-AC, Rx-20/35, Rx+35/50) 16 Cal RRS 50 DUBS (S1-50 Singles, S2-25 DUBS, Rx-50 DUBS) *Record Time (13MinCap) Cool Down Side Plank: 2-3x30s Each (30s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Forearm Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min (Partner Rest) McKenzie Press Up/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Strength/Power Sumo Deadlift (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (IF Applicable) *IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275 *ALL PRETTY – 2 Min Rest – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 3 Muscle Ups (S1-8 Tempo RR, S2-5 Kipping/Strict PU, Rx-3+Ring/Bar MU) Min2: 30s Max Bar Facing Burpee (S-Step) Min3: 30s Glute Bridge *Record Total Burpee Reps Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball Rhomboid Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PVC Halo/TMC/Wall Angel 2x5e/10/10 (30s) Turn Over Drill (As A Group) Rack Rotation + FS + Strict Press 2x5e/5/5 @ Bar (30-60s) Strength/Power Hang Power Clean + Push Press (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT) *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock (60-90s Rest) Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×3@65-70% w/1s Pause ) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock (1.5-2 Min Rest) Heavy Carry (3-5xGLap ) Bear Hug*30-60s Rest *Options: 45# Plate, 75/100# Sandbag Mobilize Kneeling Forearm Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Foam Roll IT Bands (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xSpeed Ladder: Single In/2In2Out/Icky Shuffle OH Arm Swings/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 10 Strict PU (S-3010 Ring Row) – Switch A.N. 20 Cal RRS – Switch Every 10 40 Wall Ball (S1-Air Squat, S2-AC, Rx-16/20) – Switch A.N. 80 DUBS (S-Singles) – Switch Every 40 *Record Team Name/Rds + Reps Cool Down Pilates Sit-Ups: 2-3×10 @ Slow Tempo (60s) Mobilize Lateral Highway Stretch (1 Min) Wall Stretch (1+ Min Each) Lax Ball Calf Gapping (1 Min Each)Read more