Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) AMRAP22 15 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B) 20 Thrusters (S-AC to 55/75, Rx-65/95) 30 Cal RRS 45 DUBS (S-Singles) *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball VMO Smash (1+ Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 2 Min PT/TMC/Wall Angel 2×10/10/10 (30s) TD WOD Prep 1. Position SG DL 2×3 @ Bar (30s) 2. Hang Power Snatch + BTN Strict Press 2×3 @ Bar (30s) 3. Power Snatch 3×3 Building In Weight (60s) Conditioning Isabel (Time) For Time: 30 Snatches, 135# / 95#*S1-AC to 45/65, S2-65/95, S3-80/115, Rx-95/135 *Wt Should Be Approx. 70% Or Below of 1RM Snatch *Record Time (10MinCap) Cool Down Partner 5 Min Awkward Carry (GLap Switch) *Options: Large Box or 75/100 Sandbag Mobilize Pigeon Pose (1+ Min Each) Lax Ball Standing Trap Smash (1 Min Each) Lax Ball QL Smash (2 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (NR) Conditioning Partner CF Open 18.1 (AMRAP – Rounds and Reps) AMRAP20 8 T2B (S-Sit Up/HKR) 10 DB Hang Clean & Jerk (S1-AC, S2-20/35, Rx-35+/50+) 14 Cal Row Switch Every Completed Round: P1 Work – P2 35/50 KB Hold *Record Team Name/Rds + Reps *METCON Version Rx: Sit Ups & C&J 20/30 Cool Down Partner Kneeling MB Toss 2x10e @ 10+/14+ (Partner Toss) Mobilize Kneeling Lat Stretch (1 Min) Kneeling Hip Flexor Stretch (1 Min Each) Foam Roll Glutes (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunges + Sprint 3xGLap (Partner Rest) McKenzie Press-Up/SL Glute Bridge/3s Pause Air Squat 2x10e/10e/5 (NR) Strength/Power Back Squat (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable *IF Absent Multiple Back Squat Days During Cycle: 4×1@80% *25Min Running Clock – Rest 2Min+ Between Heavy Sets *FULL DEPTH – LISTEN TO COACH Conditioning Metcon (No Measure) 3-4 Rounds 10 Pull-Up (S-Ring Row, Rx-Chin, Rx+C2B) 10 Push-Up (S-Knee/Elevated, Rx-C2F) 20 Walking Lunge @ BW *1 Min Rest Between Rounds – No Measure Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball VMO 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) OH Arm Swings/TMC/Wall Angels 2×10/10/10 (30s) Skill Practice Handstand Walk (15-18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up to Walk (OR Various Progressions) *Each progression should be 80% mastered before moving to the next. Conditioning Metcon (Calories) EMOM10 MIn1: 4 TGU (S-BW to 15/20, Rx-20/35, Rx+35/50) Min2: 30s Max Cal RRS *Record Total Cals Cool Down Hollow Hold: 3-4x20s (40s) Mobilize Static Scorpion Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more