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Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) B-Rack Flex/F-Rack Rotation/Front Squat 2×10/10/5 @ Bar (30s) Strength/Power Power Clean + Front Squat (Work up to crispy HBD 1+1) 3+3@Bar, 3+2@LBD, Then 3+1@HBD, 2+1@HBD, 2+1@HBD, 1+1@HBD, Crispy WT *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 90s Rest – ALL PRETTY Conditioning Metcon (Time) 3RFT 15 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20 400m Run *Record Time (13MinCap) Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Good Mornings (8@Bar, 5@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 30s Wall Sit *16 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP9 1 Deadlift (S-AC to 95/135, Rx-125/185, Rx+155+/225+) 3 Burpee 5 Box Jump (S-Step Up to AC, Rx-20/24, Rx+24/30) *Record Total Rds + Reps Cool Down Plate Shoulder E.R. 2x10e (NR) *Suggested WT: 2.5-10# Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (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 – CF Open Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat/Basic Kip 2×10/10/10/10 (NR) 3-5 Min Athlete Specific Warm-Up Conditioning CrossFit Games Open 22.3 (AMRAP – Reps) For Time 21 Pull-Ups (F-Bent Over Row 35/45, S-Jumping Chin, Rx-Chin Over Bar PU) 42 DUBS (F-Jumping Jacks, S-Singles, Rx-DUBS) 21 Thruster (F-35/45, S-45/65, Rx-65/95) 18 C2B (F-Jumping Chin, S-Chin Over Bar PU, Rx-C2B) 36 DUBS (F-Jumping Jacks, S-Singles, Rx-DUBS) 18 Thruster (F-35/45, S-55/85, Rx-75/115) 15 BMU (F-Jumpin C2B, S-C2B, Rx-BMU) 30 DUBS (F-Jumping Jacks, S-Singles, Rx-DUBS) 15 Thruster (F-35/45, S-65/105, Rx-85/135) Record Time Finished or Reps Completed at 12 Min Cap Tiebreak Times Following The First 2 Completed Thruster Sets (Set of 21 and/or 18) Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min)Read more