Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: Ribbon/Goblet Squat/Toe Tap 2x30s Each @20+/30+ (30s) Skill Practice Double Under Practice (10-12 Minutes) 10-12 Minutes Step 1: 50 Singles Step 2: Single-Single-High Single 2-3 Minutes (Rest A.N.) Step 3: Single-Single-Double 2-3 Minutes (Rest A.N.) Step 4:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer @ 16/20 3xGLap (Partner Rest) PT/TMC/Frog Jump: 2×10/10/10 (30s) Strength/Power Overhead Squat ( Squat Complex: Back Squat + OH Hold ) 5/10s@50%, 5/10s@65%, 3/10s@75% Then 3×3/10s@85-100% *1.5-2 Min Rest *Base #’s Off OHS WT *3010 Tempo On...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Tabata: Switch Between High Knees/Sky Dive Hold Forward-Backwards Arm Circles/TMC/Frog Jump 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 3 Minute AMRAPs 4 BW TGUs 10 Dirty Squat Thrusts 15 Air Squats *3 Rounds – 2 Minutes Rest Between Each *Rollover Rounds – Record Total Reps...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat: 2×10/10/10 (30s) BB Thruster: 3×5@Bar-95 (30-60s) Strength/Power 1: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT ) *2-3 Min Rest *ALL PRETTY 2: Split Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *1.5-2 Min Rest *Off Rack...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder 2×1-5 @14/16 (60s) PT/Lat Lunge/Vert Jump 2×10/5e/5 (30s) Strength/Power Split Squat (5e@Bar, 5e@Lt WT, Then 3×8@HBD WT ) *1.5-2 Min Rest *Suggested Start: S-Bar, Rx-45/65, Rx+65/95 *2010 Tempo Conditioning Metcon (Time) 3RFT 10 Push Press (S-35/55, Rx-65/95, Rx+95+/135+) 10...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Front Squat + Split Jerk: 2x3e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90% *1.5-2 Min Rest 2: Snatch (Complex – Hang Power Snatch +...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 F-B Arm Circles/TMC/Kip 2x10e/10/10s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B) 5 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU) 10 OH KBS (S-20/35, Rx-35+/50+) 15 Air Squats 20 Cal...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Team Plate Race x 2 Glaps (2 Teams) KB Complex: Ribbon/Goblet Squat/Good Morning 2×10/10/10@ 20+/30+ (30-60s) Strength/Power Deadlift (5/5/3 Then 3/3/2/1) 5@Bar, 5@50%, 3@65%, Then 3@75%, 3@80%, 2@85%, 1@90% or HBD WT *2-3 Min Rest *ALL PRETTY – Unbroken Sets Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Slow Tempo Wall Squat: 2×15/10/5 (30s) Snatch Balance + OHS 3×2+3 @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90% *1.5-2 Min Rest 2: Clean and Jerk (Complex – Clean/Front Squat/Split Jerk)...Read More