Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder 2x: 3 Hop + 1In/Icky/Freestyle + Ball Catch PT/Inchworm/Air Squat 2×10/5/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Min AMRAP 600m Run 50 DUBS (S-150 Singles) 30 Alt DB Snatch (S-AC, Rx-20/30, Rx+35+/50+) 15 Push-Ups (S-Knee/Elevated, Rx-HR Push-Up, Rx+HSPU) 10 T2B...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/McKenzie Press Up/Wall Squat 2x5e/10/5 (No Rest) Strength/Power 1: Snatch (Snatch Balance) 3@Bar, 3@50%, Then 3×2@65-75% or HBD WT *1.5-2 Min Rest *Chase Each Set w/ 10s OH Hold *Based On 1RM Snatch – 10 Minutes 2: Back Squat...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “Bring Sally Up” Air Squat Warm-Up McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power Hang Clean (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100% or HBD WT *1.5-2 Min Rest *Hang Position Start – Full Squat Recovery – Work Up to...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS Press: 2x10e (30s) OHS + Snatch Balance: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70, Then 3×2@75-80%) *1.5-2 Min Rest *18 Minutes Running Clock *No More Than 10s Between Reps On Sets of 2 2: DB SA Row (3x12e @...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PT/TMC/SL Wall Reach: 2×10/10/5e (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) KB Ribbon/KBS/SA OHS: 2×10/10/5e @ 20/30 (30s) Strength/Power 1: Snatch (Complex: Snatch + Hang Snatch ) 3+2@Bar, 2+1@50%, 2+1@60%, Then 3×1+1@70-75% *1.5-3 Min Rest *15 Minutes – Pick Appropriate WT 2: Strict Press (5@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) McKenzie Press-Up/Scorpion/Iron Cross: 2x10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) Team 22-Minute AMRAP (2-3 Athletes) Cash-In: 1000m Row 10 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) – Switch Every Rep 15 Synced Bar Facing...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Skip 3 Minutes (Partner Rest) PT/Banded Rev Fly/Frog Jump: 2×10/10/10 (30s) Strength/Power Bench Press (10@Bar, 5@50%, Then 3×10@60-70% or HBD ) *2 Min Rest *2010 Tempo – Use Appropriate WT Conditioning Metcon (Time) For Time: 21-15-9 T2B (S-HKR) Burpee Box...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/OH 3s Pause Squat 2×10/10 (30s) Strength/Power 1: Snatch Balance (3@Bar, 3@50%, Then 3×2@60-70% or HBD WT ) *1.5-2 Min Rest *Use Appropriate WT to Complete in GREAT Form Based On 1RM Snatch *10 Minutes 2: Back Squat (5@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes (Partner Rest) KB Complex: Ribbon/Goblet Squat/OH Hold: 2×10/10/30s @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 400m Run 20 Wall Ball (S-KB Thruster 20/35, Rx-16/20) 10 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+125+/185+) 5 HSPU...Read More