Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Strength/Power Floor Press (5@Bar, 5@LBD WT, Then 5×5@HBD WT or 70-75%) *Suggested HBD WT: S-Bar to 65/95, Rx-80/135, Rx+85+/155+ *Use Rig Racks (Partner Up As Needed) – 16 Min Clock – 90s Rest Conditioning CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Power Snatch(S1-35/45, S2-45/65, Rx-55/75) Bar Muscle Up (S1-RR, S2-Chin or C2B Pull-Up, Rx-BMU) *Record Total Rds + Reps Cool Down Windshield Wipers 3×10 (60s) *S-Knees Bent, Rx-Legs Straight Mobilize Pigeon Pose (1 Min Each) Kneeling Lat 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 PVC Halo/Shin Box Rotation/Pull Plus 2×5/10/10 (NR) F-Rack Rotation/OH Hold 2×10/15s @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 12 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 16 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch Every 4 20 Cal RRS – Switch Every 10 *Record Total Team Rds + Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Wall Reach 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Pistols (18 Min) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning POP TEST (Choose your own adventure) Choose One To Complete *Record in Wodify 10-Min Assault Bike (Calories) As many calories as possible 10-Min Echo Bike (Calories) As many calories as possible. 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total...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