Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/TMC/Air Squat 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Thruster (S-AC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 5 20 Burpee Bar Hop (S-Step, Rx-Jump) – Switch Every 5 40 Cal RRS – Switch Every 10 *Record Total Team Rounds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR) Skill Practice Split Jerk (15-18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (Time) 4RFT 400m Run (S-200m) 15 T2B (S1-Sit Up, S2-HKR, Rx-T2B) *Record Total Time (15MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Minutes OH Arm Swing/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Options: DUBS (S-60 Singles/Toe Taps, Rx-30 DUBS) Power Snatch (S1-AC to 35/45, Rx-55/75) *Record Total Reps Mobilize Standing Calf Stretch (1 Min Each) Forearm Chest Opener (1 Min Each)Read more