Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes PVC Halo/PVC Hinge/3s Pause Air Squat 2x5e/10/5 (30s) PVC Turnover Drill + OHS: 2x3e (30s) Strength/Power Hang Power Snatch + OH Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT) *60-90s Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock Clean Pull (Positions) 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 Strict Pull-Up (15-30 Reps (S-3010 Ring Row)) *Break-Up/Rest A.N. Mobilize Forearm Chest Opener (1 Min Each) Lying T-Spine Rotation (1 Min Each) Lax Ball VMO Smash (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min PT/Inchworm/Pull Plus 2x5e/10/10 (NR) Conditioning Metcon (Calories) Partner E90S 5 Muscle Ups (S-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) Max Cal RRS 6 Rounds Rounds Each – P1 Work/P2 Rest *Record Total Team Cals Cool Down Partner Dead Bug Ladder: 2×2-8 (60s) Mobilize Lateral Highway Stretch (1 Min) Lying Hamstring 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 Dyna Hoops 2 Min @ 10+/14+ PVC Halo/TMC/Prone Swimmers 2x5e/10/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@60-70% or HBD WT) *1.5-2 Min *IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+ *2010 Tempo – 18 Minute Clock Conditioning Team Sled Push/Pull (AMRAP – Reps) Team 10-Min Sled Relay Max Glaps – Switching Every Glap (Teams of 2-4) Push Sled: S-30/50, Rx-50/90, Rx+90/135 Pull Sled: S-45/70, Rx-70/90, Rx+90+/135+ *Record Total Gym Laps Cool Down Banded Reverse Fly: 2-3×12 @ HBD Band (60s) Mobilize Foam Roll Quads (1.5+ Min Each) Chest Stretch (1 Min Each) Wall Stretch (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Stiff-Legged Bear Crawl + High Knees 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 5 Clean & Jerk (S-Bar to 55/75, Rx-80/115, Rx+125+/155+) 10 Burpee Bar Hops (S-Step) 15 Cal Row/Ride/Ski *Record Total Rds+Reps Cool Down Partner Side Bridge Ladder: 2×1-5 (60s) Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Lax Ball Calf Gapping (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) McKenzie Press-Up/Iron Cross Kick/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT) *1.5-2 Min *IF No #’s Use 1RM Template: S-95/135, Rx-125/185, Rx+155+/225+ *Dead Stop Reps – ALL PRETTY – 18 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX T2B (S-HKR/Sit-Ups, Rx-T2B) Min2: 10 Alt DB Lunge (S-AC, Rx-20/35, Rx+35/50) Min3: Rest *Record Total Reps Mobilize Kneeling Forearm Stretch (1 Min) Pigeon Pose (1.5 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more