Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/TMC/3s Pause Air Squat 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% ) *1.5-3 Min Rest *5 PRETTY Reps Above 80% (18 Minutes) 2: Snatch (Complex: Hang Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 3 Minutes PVC Series: Halo/OHS/Hinge 2x5e/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (2-3 Athletes) 100 DUBS (S-200 Singles) 50 Cal Row – Switch Every 10 Cals 30 Wall Ball – Switch Every 5 Reps 10 DLs...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 3 Frog Jump + GLap Sprint Relay 3 Minutes (Partner Rest) PT/Lateral Lunge/3s Pause Squat 2×10/10/5 (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@85% ) *5 Rep Limit *1-3 Min Rest *ALL PRETTY – Full ROM Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch ( 3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90%) *1.5-3 Min Rest *5 PRETTY Reps Above 80% (18 Minutes) 2: Clean and...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30s) KB Ribbon/Goblet Squat/Dead Hang 2×10/10/20s @ 20+/30+ (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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Crab Walk + Sprint 3 Minutes (Partner Rest) PT/TMC/Banded Face Pull 2×10/10/10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@85%) *1-2 Min Rest *ALL PRETTY – Full ROM Conditioning Metcon (AMRAP – Reps) 3 Min AMRAPs AMRAP 1: 200m Run...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2×10/10/10 (30s) Burgener Series (Low Hang) + Snatch Balance: 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + OHS) 2+2@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-85% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes) 2: Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay (2-4 Teams): Complete 2 Cycles PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP (2-3 Athletes) Cash-In: 800m MB Transfer at 16/20 – Switch A.N. 20/30 Front Rack Lunges (S-BW to 35/55, Rx-55/75, Rx+75+/95+) – Switch A.N....Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Dyna Hoops 2 Minutes @ 14+/16+ lbs KB Complex: RW/Goblet Lunge/SA OH Hold 2×10/5e/15s Each @ 20+/30+ (30s) Skill Practice Split Jerk (12-15 Min) Step 1: PVC Split Jerk 2×3 w/ 10s OH Hold On Last Rep (30s) Step 2: Push Press +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/TMC/3s Pause Air Squat 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT Until First Miss *1-2 Min Rest *18 Minutes to...Read More