Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLes (Partner Rest) PT/SL Glute Bridge/Wall Squat 2×10/5e/5slowtempo (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 Arm Swings/Bridge Reach/Wall Squat 2x10e/10/5 Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s) 4. Kick Up Walk to Wall 1-3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Carioca 3xGLap (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Thruster (5/5/3/2/2/1 Then 1-3 Sets to Find 1RM ) TEST 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *Max 2 Misses @ Same WT Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride PT/TMC/Air Squat 3×10/10/10 (30s) Partner Box Jump Ladder: 1×1-5 @ AC-20/24 Strength/Power Deadlift (8/5/3/1/1/1/1 ) DL TEST: 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, IF Applicable 1@105+% *2-4 Min Rest between heavy sets *ALL PRETTY Mobilize 15 McKenzie Press Ups Foam Roll Glutes Wall Stretch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Dyna Hoops 3 Minutes @ 14+/20 PVC Series: PT/SL Glute Bridge/Wall Squat 2×10/5e/5 (30s) Strength/Power Snatch + Hang Snatch (2+1@Bar, 2+1@50%, 1+1@60% Then 3×1+1@65-75% 1RM) 2+1@Bar, 2+1@50%, 1+1@60%, Then 3×1+1@65-75% of 1RM Snatch or HBD WT *90s Rest *ALL PRETTY Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Transfer 3 Minutes @ 20/35 Pull Plus/Spider Lunge 2×10/GLe (Walk Back) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 25 Air Squats (To Appropriate Ball HT) 400m Run 15 Push-Ups (S-AC DB Floor Press, Rx-C2F) 200m Run 5 Strict...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Lateral Band Walk 2×10/10/10e (30s) Hang Power Clean + FS + Split Jerk 2x2e @ Bar (30s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest *IF you did DT – drop percentage by 5-10%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Bear Crawl + Crab Walk 2xGLap (Partner Rest) PT/McKenzie Press-Up/Wall Squat 2×10/10/5 (30s) Conditioning 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge 2×12/GLe (No Rest) Muscle Snatch/Snatch Balance/OHS 2x3e @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT () *90-120s Rest 2: Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5 @ 70-75% or HBD WT ) *2-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Walking Lunge + Butt Kick 3 Minutes (Switch Every GLap) PVC Halo/Tuck Jump/Glute Bridge 2x5e/5/20s (No Rest) Strength/Power Split Squat (3x6e @ HBD WT) *Chase Each Set w/ 20s Hollow Hold *90-120s Rest *Back Loaded *Suggested WT: S-BW to 35/45, Rx-55/75, Rx+75+/95+ Conditioning...Read More