Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Strength/Power Hang Power Clean (3@Bar, 3@LBD WT, Then 5×3@Crispy WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 15s BB Rack Hold *18 Min Clock – 90s Rest – ALL PRETTY Conditioning Team 10-Min Sled Relay (AMRAP – Reps) Max GLaps – Switching Every GLap (Teams of 2-4) Push Sled: S-30/50, Rx-50/90, Rx+70/110 Pull Sled: S-45/70, Rx-70/90, Rx+90/135 Record Total Gym Laps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min F-Rack Rotation + Back Rack Flex 2×10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*Suggested HBD WT: S-AC to 55/75, Rx-75/95, Rx+85+/125+ *18 Minute Clock – 2 Min Rest Conditioning EMOM10 (AMRAP – Reps) Min1: 5 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95/135) Min2: 30s MAX Burpee Bar Hop*Record Total Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – CF Open Warm-up 2 Min Run/Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min)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 PVC Halo/Reverse Lunge/Vertical Jump 2x5e/5e/5 (NR) Prone Swimmer 2×6 (20s) 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 EMOM (11MinClock) (AMRAP – Reps) Min1: 8 Squat Thrust (S-6, Rx-8, Rx+10) Min2: 60s Shuttle Run – MAX Gym Lengths Min3: REST*4 Rounds – Record Total Gym Lengths Mobilize Pigeon Pose (1 Min Each) Forearm Chest Opener (1 Min)Read more