Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/5 (No Rest) High Hang Snatch + Snatch Balance + OHS: 2×1+2+3 @ 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: Deadlift ( 5@Bar, 5@50%, 3@60%, Then 3×5@70-75% ) *2-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-4 (60s) KB Halo/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice 2x10s Kip 2×8 Box Gymastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder Are A MUST Muscle up option IF both...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 14+/20 PT/TMC/Push-Up 2×15/10/5 (30s) Strength/Power Strict Press (5/5/5/3/2/1 Then Max Reps @70%) Strict Overhead Press5@Bar, 5@50%, 5@60% 3@70%, 2@80%, 1@90%, Max Reps @70% *90-120s Rest *Unbroken – ALL PRETTY Conditioning Metcon (Time) For Time 15-12-9 Power Clean...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/10 (30s) Snatch Balance + SOT Press: 2×3+3 @ PVC to Bar (60s) Strength/Power 1: Hang Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@60-75% or HBD WT ) *UNBROKEN *90-120s Rest 2: Split Jerk (3/3/2/1 Then 1@75%, 1@80%, 1@85%, 1@70%) 3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Sprint 3xGLap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (No Rest) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5@65-70% w/ 3010 Tempo) *Chase Each Work Set w/ 8e SA DB Row @ HBD WT (20+/35+) *Rest 90-120s Conditioning Metcon (Time)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/TMC/Vertical Jump 2x10e/10/5 (No Rest) Burgener Series (High Hang Clean) + Split Jerk: 2x2e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then Work up by 5-10 lbs until 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up in 5-15...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills x 2: 1InHighKnee/2In2Out/Scissor L/Scissor R PT/TMC/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 25-Minute AMRAP (Teams of 2-3) 1000/1500m Row 6/9 Wall Walks (S-Box Pike Walk, Rx-Wall Walk) 30/45 Wall Ball (S-AC, Rx-16/20) 600/900m Row 4/6 Wall...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Team Relay: JJ/Deep MT Climber/Gym Sprint 3×15/10/GLap (Partner Rest) Wall Squat w/ 3030 Tempo 2×6 (30s) Strength/Power Front Squat (@Bar, @50%, @60% Then 2×1/3@70-80% ) Complex (1 Power Clean/3 Front Squats) @Bar, @50%, @60%, Then 2×1/3@70-80% *Percetages based on 1RM Front Squat or HBD...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Wall Squat 2×10/GLe/5 (No Rest) Snatch Balance + OHS: 2×3+3 @ Bar (30-60s) Burgener Series (High Hang Snatch): 2x2e @ Bar (30-60s) Strength/Power 1: Snatch ( 3/3/2/1 Then Work Up by 5-10 lb until 1st miss) 3@Bar, 3@50%, 2@60%, 1@70%, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Skip + Back Pedal 3 Minutes (Switch Every GLap) KB Complex: RW/Alt KBS/Goblet Squat 2x8e/8e/8 @ 20+/30+ (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders Record...Read More