Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Dyna Hoops 3 Minutes 14+/20 PT/Air Squat/Superman 2x10e (30s) Strength/Power Strict Press (@Bar, @50%, @60%, @70%, @80% 1RM Strict Press ) Strict Overhead Press*COMPLEX: 3 Strict Press/2 Push Press/1 Push Jerk *Unbroken – All PRETTY *90-120s Rest Conditioning Helen (Time) 3 Rounds for...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Walking Lunge/Inchworm 2×10/10/6 (30s) Snatch Balance + SOT Press: 2×3+3 @ PVC to Bar (60s) Strength/Power 1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@60% Then 4×1@70-75% w/2s Low Hang Pause *90-120s Rest 2: Split Jerk ( 3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 23-Min AMRAP (Teams of 2-3) 4 Synced TGUs (S-BW-AC, Rx-20/35, Rx+30+/50+) 10/15 Power Clean (S-35/55, Rx-65/95, Rx+85+/135+) – SWITCH EVERY REP 20/30 Burpee Bar Hops – SWITCH...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Inverted KB Carry 3 Minutes @ 10+/20+ (Partner Rest) DB Complex: Curl/Bent-Over Row/Thruster 2x8e @ 10+/15+ (60s) Strength/Power BB Dead Row ( 3@Bar, Then 4×5@HBD WT *90-120s Rest) 1 Rep = RDL + RDL/Bent-Row*Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+ Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Power Clean + Thruster: 2×3+3 @ Bar (60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Hang Power Snatch ( 3@Bar, Then 3×3@50-65% 1RM Snatch ) *Chase Each Set...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/Lateral Lunge/Squat Thrust 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations Station 1: Row (Max Cals) Station 2: Burpee Broad Jump (Max Distance – GLe) Station 3: Airdyne (Max Cals) Station 4: Farmer Carry...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) Iron Cross Kick/SL Glute Bridge/Pause Squat 2×10/8e/5 with 3s Pause (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) *1-3 Min Rest *ALL PRETTY *FULL Depth (to appropriate ball Ht if...Read More