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 Locomotor Movements 5 Min PVC Hinge 2×10 (30s) Strength/Power High Hang Power Clean ( 3@Bar, 3@LBD WT, Then 5×3@Crispy WT) Barbell starts in high hang*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 8 Good Mornings (Same WT As Clean) *18 Min Clock – 90s Rest – ALL PRETTY Conditioning AMRAP2x4 (11MinClock) (AMRAP – Reps) 4 Wall Walk (S1-Inchworm Variation, S2-Abbr Wall Walk) MAX Box Jump (S1-Step Up, S2-AC, Rx-20/24)*1 Minute Between AMRAPs – Record Total Box Jump Reps Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Pull Plus 2×10/10/10 (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+ *18 Min Clock – 2 Min Rest – High Elbow Focus Conditioning EMOM10 (AMRAP – Reps) Min1: 30s MAX Rep Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+MU) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)*Record Total Reps Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 8x Partner Rock Paper Scissors (Loser Completes 2 Burpees Each Round) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Partner AMRAP23 (AMRAP – Rounds and Reps) 16 Thruster – Switch Every 4 16 Burpee Bar Hop (S-Step) – Switch Every 4 16 Cal RRS – Switch Every 8*Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more