Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+ Strength/Power 1: Snatch (3/3/2 Then 4×1 w/2s Shin/LH/HH Pause) 3@Bar, 3@50%, 2@60% Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang Pause *90-120s Rest 2: Power Clean + Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 3xGLap (Partner Rest) PT/TMC/Air Squat 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 25-Minute AMRAP (2-3 Athletes) 10/15 Bent-Over Row (S-35/55, Rx-55/75, Rx+65+/95+) 10/15 Wall Ball (S-AC, Rx-16/20) 20/30 KBS (S-20/35, Rx-35/50, Rx-45+/60+) 600/900m Row...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Thruster Toss 2x8e @ 16/20 (30s) PT/SL Wall Reach/Wall Squat 2×10/5e/5 (30s) Strength/Power Snatch ( 5@Bar, 3@50%, 2@60% Then 4×2@70-80% ) *2 Min Rest *ALL PRETTY *FULL SNATCH Conditioning Metcon (AMRAP – Reps) 12-Minute EMOTM Minute 1: 5-8 Strict Pull-Up (S-5 Jumping...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Inchworm/Broad Jump 2×10/5/5 (No Rest) Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Snatch Complex – SG DL + Hang Power Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Conditioning Metcon (Time) 4RFT 800m Run 15 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F, Rx+HSPU) 10 Box Jumps (S-AC, Rx-20/24) 5 Front Squats (S-35/55, Rx-65/95, Rx+95+/135+) Record Time or Reps (30-Minute Cap) Mobilize Foam Roll...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride KB Fig 8 + Air Squat Tabata @ 20/35 3 Minutes Tuck Jump 3×5 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *ALL PRETTY *Any Grip Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Power Snatch (S-35/55, Rx-65/95,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat 2×10/GLe/GLe (30s) Snatch Balance 2×3 @ Bar+ (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: Front Squat (5/5/3 Then 3×3@70-80% w/6-4-2s Pause) 5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT w/ 6-4-2s Pause...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest) McKenzie Press Up/TMC/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/Spider Lunge/Air Squat 2×10/Gle/10 (30s) Strength/Power Thruster (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *FULL DEPTH – Use Ball If Necessary *ALL PRETTY Conditioning Metcon (Time) 2RFT 400m Run 15 Burpee Bar Hops...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Walking Lunge/Inchworm 2×10/Lle/GLe (30s) Snatch Balance + OHS: 2×2/3 @ Bar Strength/Power 1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@60% *90-120s Rest 2: Power Clean + Push Press ( 3@Bar, 2@50%, 1@60% Then 3×3@70-75% of 1RM C&J )...Read More