Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (60s) PT/Shin Box Rotation/Inchworm 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 20-Minute AMRAP Max 4 Teams Station 1: 200m MB Transfer @ 16/20 Station 2: Air Squat (Max Reps to Appropriate MB Ht) Station 3: Row/Ski (Max Cals) Teams...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/PVC Hinge/Slow Tempo Wall Squat: 2x5e/10/5 (30s) Strength/Power 1: Snatch (Complex – Snatch/Hang Snatch/OHS) 2+2+3@Bar, 2+2+2@50%, Then 1+2+3@60-70% *1.5-2 Min Rest *15-Minutes – Unbroken Sets 2: Split Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%) *1-2 Min Rest *15-Minutes *Off Rack...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Row/Run/Ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Push Plus 2×15/10/5 (30s) TEST Push-Up (C2F) (1 ME Attempt: S-Elevated, Rx-C2F) Chest-to-Floor push-up with tension kept the entire time.*Warm-Up w/ 1-5 Reps of Push-Up Variation Conditioning Metcon (AMRAP – Reps) 12-Minute AMRAP 0-1...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%) *1-2 Min Rest *15 Minutes *No More Than 10s Between Reps 2: Clean and Jerk (Complex – Hang Power Clean + Push Press)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 DB Complex: Ribbon/Alt Snatch/OH Carry 2×10/10/Gle Each @20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 10 Pull-Ups (S-15 Kips/10 Ring Row, Rx-Chin/C2B, Rx+5 MU) 10 BB Front Rack Lunge (S-35-55/45-75, Rx-65/95, Rx+95+/135+) 50 DUBS...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 3 Minutes (5 Frog Jump Penalty) PT/Spider Lunge/Inchworm 2×10/10/5 (30s) Strength/Power Thruster (5@Bar, 5@50%, 3@60%,Then 3×8@60-65% or HBD WT) *2 Min Rest *IF Never Done – Suggested Start: S-35/55, Rx-55/75, Rx+65+/95+ *From Floor Conditioning Team 10-Minute Ski Erg (Distance) In Teams...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (Partner Rest) Hang Snatch + Snatch Balance: 2×2+2@Bar (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%) *1-2 Min Rest *15 Minutes *No More Than 10s Between Reps 2: Snatch (Hang Power Snatch) 5@Bar, 3@50%, Then 3×3@60-65%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x205m (Burpee Penalty) PT/OHS/SOTS: 2×10/10/5 (30s) Skill Practice Snatch (12-15 Minutes) Hang Power Snatch + OHS: 3+3@Bar, 3+3@50%, Then 3×3+3@60-70% or HBD WT *1-2 Min Rest *Based Off 1RM Snatch Conditioning Metcon (AMRAP – Rounds and Reps) 14-Min AMRAP 5 Bent-Over Row (S-35/55,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Traveling KBS + KB Transfer 2xGLap @ 20+/35+ (Partner Rest) PT/TMC/SL Glute Bridge 2×10/10/10e (No Rest) Strength/Power Sumo Deadlift (5@Bar, 3@50%, 3@60%, Then 3×5@70-75% or HBD WT ) *2 Min Rest *IF Never Done: Use 90% of Traditional DL as 1RM *Wide Stance...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) PT/OHS/Drop Snatch: 2×10/10/5 (30s) Strength/Power 1: Snatch (5@Bar, 3@50%, 3@60%, Then 3x?@70-80%) *1.5-2 Min Rest *Chase Each Set w/ 3 Soft Landing Box Jumps @ Challenging HT *15 Minutes *Full Snatch 2: Strict...Read More