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

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/10 (NR) SuperPeople 2×8 (30s) Skill Practice Snatch Balance 18 Minutes 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. BTN Push Jerk @ PVC 2×3 (Group) 3. Snatch Balance 2×3 @ PVC (Group) 3. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ 60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX Cal RRS Min2: 30s MAX Sit-Up *Record Total Reps Cool Down Side Bridge: 2x10e (60s) *2010 Tempo Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall 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 Row/Ride/Ski PT/Shin Box Rotation/Vertical Jump 2x5e/10/5 (NR) F-Rack Rotation/B-Rack Flex/BB Good Morning 2×10/10/10 @ Bar (30s) Strength/Power Power Clean (3@Bar, 3@LBD WT, Then 5×2@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 (AMRAP – Reps) AMRAP2x4 (11MinClock) 12 Box Step Up @ 20/24″ (S-AC to 20/35, Rx-35/50) MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *1 Minute Between AMRAPs – Record Total DUBS Cool Down Prone Swimmer 2×8 (60s) *Slow Tempo Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/Reverse Lunge 2×10/10/5e (NR) Wall Angel 2×10 (30s) Strength/Power Floor Press (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX DB Hang C&J (S-AC to 20/35, Rx-35/50) Min2: 30s MAX Cal RRS *Record Total Reps Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW to 10# Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more