Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Burpee Ladder: 2×1-5 (60s) PT/TMC/Air Squat: 2×10/10/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75%, 3@75-80% ) *Or HBD WT *2-3 Min Rest *FULL Depth – Use Ball IF Necessary *Off Rack Conditioning Metcon (Time) 3RFT 8 Pull-Ups (S-Jumping/3010 Ring Row,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) 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: Back Squat (3/3/2/1/1 Then 3-5 Sets to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Min PT/Shin Box Rotation/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 22-Min AMRAP (Teams of 2-3) 4 Synced TGU (S-BW to 15/25, Rx-20/30, Rx+30+/40+) 10/15 Front Squats (S-35-55/55-75, Rx-65/95, Rx+95/135) – Switch Every 2 Reps 20/30 Beast...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Banded Bear Crawl 2xGLap (Partner Rest) Scorpion Kick/Iron Cross Kick/Broad Jump 2×10/10/5 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2-3 Min Rest *ALL PRETTY – Unbroken Sets Conditioning Metcon (Time) 3 Rounds 8 Push-Ups (S-Elevated, Rx-C2F, Rx+Dip) 250m...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Crab Walk/Air Squat 2×10/Gle/Gle/10 (30s) Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 2@50%, 2@65%, 1@75% Then 4-6 Sets to 1RM) *1-3 Min Rest *Max 3 Close Misses @ Same WT 2: Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PVC Halo/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 50 Cal Row 20 Bar Facing Burpees (S-Step Over) 15 Box Jumps (S-AC, Rx-20/24) 10 Front Rack Lunges (S-BW to 35/65, Rx-45/75, Rx+65/95) 10...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×10/10/5 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT) *FULL Depth – Use Ball IF Necessary *Off Rack Conditioning CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute...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) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *Max 3 Close Misses @ Same...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PT/Air Squat/Push Plus 2x10e (30s) Skill Practice Handstand Push-ups (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3...Read More