Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Side Lying T-Spine Rotation/Air Squat 2×10/10e/10 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (3+2@Bar, 2+2@50%, Then 4×1+2@60-75% or HBD WT ) *Snatch + Snatch Balance *2 Min Rest *HOOK GRIP – Base Off 1RM Snatch WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 5 Minutes (5 Frog Jump Penalty) PT/TMC/Push-Up 2×10/10/5 (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Power Snatch + 4 Beast Bar Crawls (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: 10 Pull Row (Max Cals) *Switch Every Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Bear Crawl + MB Transfer 2xGLap @ 16/20 (Partner Rest) KB Complex: RW/Ribbon/Goblet Squat/OH Hold 2x8e/15s @ 20+/30+ (30s) Strength/Power Turkish Get Up (Take 10-12 Minutes to Find 1RM KB TGU) Start w/ 3e @ BW, Then Sets of 1e @ Increasing...Read More

Alright BluCru we are going to try something a little different this year when it comes to setting our goals. I know we are guilty of setting ALL the best goals with no action plan in sight. I am AWESOME at this. Take my Ring Muscle-Up goal from last year…I wrote that B down on the...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then 4×1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-85% or HBD WT *1.5-3 Min Rest *HOOK GRIP + Full Clean/Split Jerk 2: Snatch (5/3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Forward/Backwards Run 3 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 2-Minute STATIONS Station 1: Airdyne – Max Cals Station 2: 10 Pull-Ups + 10 Air Squat (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – Max Reps Station 3: Dirty Squat...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Lateral Shuffle 2xGLap (Partner Rest) PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s) Strength/Power BB Lateral Lunges (5e@Bar/PVC, 3e@LT WT, Then 3x5e@HBD WT ) *90-120s Rest *Alternating – Toes Forward *Suggested Start WT: S-Bar, Rx-55/75, Rx+65/95 Conditioning Metcon (Time) For...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/SL Glute Bridge 2×10/Gle/10e (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1 Then 4×1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-85% or HBD WT *1.5-3 Min Rest *HOOK GRIP + Full Snatch 2: Hang Power Clean (5/3/2...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Lunge + KB Transfer 2xGLap @ 20/30 (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Skill Practice Snatch (12-15 Minutes) 1. Snatch Grip DL + Hang Power Snatch + OHS 2x3e @ Bar/PVC (60s) 2. Full Snatch + Snatch Balance 4x2e @ Bar...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Jumping Jacks/TMC/Push Plus 2×20/10/10 (30s) Wall Squat 2×8 (30s) Conditioning Metcon (AMRAP – Reps) 15-Minute EMOTM Minute 1: 20s Burpee Tuck Jump (Max Reps) Minute 2: 30s Deep MT Climbers (Max Reps) Minute 3: 40s Wall Sit Record Total Reps Cool Down Supermans (3×12...Read More