Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Scorpion Kick/SA Push Plus 2×10/10/10e (30s) Strength/Power Bench Press (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×2@80-85% or HBD) *2 Min Rest *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 16 Minute Clock Conditioning Metcon (AMRAP – Reps) 1MinOn/1MinOff Station1: MU (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) – Reps Station2: Box Jump Overs 20/24″ (S-Step Over) – Reps Station3: High Plank/Wall Sit – Constant Hold *3 Rounds *Record Total Reps Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) McKenzie Press-Up/Bridge Reach/Lateral Lunge 2×10/5e/5e (NR) 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) AMRAP10 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx-80+/115+) 10 DL (Same Wt As Above) 15 Squat Thrust Bar Hop (S-Step) Record Total Rds + Reps Cool Down Partner Side Bridge Ladder: 2×1-5 (60s) Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each) Lax Ball QL Smash (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/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-75% or HBD) *2 Min Rest *IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 *FULL DEPTH – 3010 Tempo – 20 Minute Clock Conditioning Metcon (Calories) EMOM12 Min1: 5 Strict Press (S-AC to 55/75, Rx-65/95, Rx+80/115) – From Ground Min2: 10 T2B (S-HKR/Sit-Up, Rx-T2B) Min3: 30s MAX Cal RRS *Record Total Cals Mobilize Forearm Chest Opener (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 McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) PVC Turnover Drill 2×3 (As A Group) Rack Rotation + FS 2x5e/5 (30-60s) Strength/Power Hang Power Clean + Front Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Snatch Pull (Position Pauses) 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 DB SA Row (3x10e @ HBD WT (60s Rest)) Single arm row performed on a bench/box.*Suggested Wt: 20+/35+ Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R Stretch (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more

Bluprint Fitness – CrossFit Open Warm-up 3 Min Run/Row/Ride/Ski PT/TMC/Shin Box Rotation 2×10/10/10 Hip Halo Activation Series 5 Min Athlete Specific Warm Up Conditioning PICK ONE BELOW Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Mobilize Foam Roll Quads (2 Min Each) Lax Ball Front Shoulder Smash (1 Min Each) Wall Stretch (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more