Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint: 2xGLap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (15 Minutes) Step 1: Basic Kip (Sets of 10s) Step 2: Box Kipping/Butterfly Pull-Up (Sets of 8) Step 3: Abbreviated to Full...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride SB Bounce Relay 3 Minutes PT/Spider Lunge/OHS: 2×10/10/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *FULL Depth – Use Ball IF Necessary *Off Rack Conditioning Metcon (AMRAP – Reps) 7-Minute AMRAP Ascending Ladder by 3’s Burpee...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) Scarecrow Snatch + OHS: 3×2+3 @ Bar (30-60s) Strength/Power 1: Snatch (Complex – Snatch + Snatch Balance) 3+3@Bar, 2+1@LT WT, 1+1@50%, Then 3×1+1@60ish% *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM 2: Split Jerk (3@Bar, 3@50%, 2@60%,...Read More

Bluprint Fitness – CrossFit Warm-up () Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (Teams of 2-3) Cash In: 50/75 Burpee Bar Hops 10/15 OHS (S-PVC-35/55, Rx-55/75, Rx+65+/95+) – Switch Every 5 Reps 100/150 DUBS (S-200/300 Singles) – Switch Every 25 (50) Reps 500/750m Row – Switch Every 250m *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Skip 3xGLap (Partner Rest) PT/Rev Lunge/Banded Rev Fly: 2×10/5e/10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5@70-75%) *2-3 Min Rest *2010 Tempo *ALL PRETTY Conditioning CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *1.5-2 Min Rest 2: Snatch (Complex – Power Snatch + OHS) 3@Bar, 2@50%, 1@60%, Then 3×1+1@65-75% or...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3x115m (Frog Jump Penalty) PVC Halo/Spider Lunge/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP Cash In: 1500m Row 9 Front Squats (S-BW to 55/75, Rx-65/95, Rx+95+/135+) 12 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B) 15 Gle MB Transfer...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Walking KBS + KB Transfer: 2xGLap @ 20/30 (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick: 2×10/10/10 (No Rest) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *ALL PRETTY – Unbroken Sets *2-3 Min Rest Conditioning Metcon (AMRAP – Reps) 9-Min EMOTM...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *1.5-2 Min Rest 2: Clean and Jerk (Complex – Power Clean + Push Jerk) 3@3@Bar, 2@50%, 1@60%, Then 3×1+1@65-75%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Broad Jump + Back Pedal: 2xGLap (Partner Rest) KB Complex: Ribbon/Pull & Catch/Goblet Squat: 2×10/10/10 @20+/30+ (60s) Skill Practice Clean (Complex – Hang Power Clean + Hang Clean) 2+2@Bar, 2+2@LT WT Then 4×2+2@50-60% or HBD WT *1.5-2 Min Rest *Suggested Start WT: S-35/55,...Read More