Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3 Min (Partner Rest) Basic Kip/Lateral Lunge/Broad Jump 2×10/5e/5 (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Runs: 2xForward/Lateral-L/Lateral-R/Backwards (Partner Rest) PT/TMC/Air Squat 2x10e (30s) Strength/Power Front Squat (5/5/3/2 Then 3×2@75-80% or HBD WT w/2s Pause) 5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75-80% or HBD WT w/2s Pause *2-3 Min Rest *ALL PRETTY – Pick Appropriate WT *Pause Only on...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/McKenzie Press-Up/Push-Up 2×10/10/5 (30s) BB Power Clean + Dip Hold: 2×5+10s @ Bar (30s) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips“Elizabeth” 21-15-9 For Time Clean (S-AC to 85/115, Rx-95/135) Ring Dip (S-Box Dip/Steel...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hop + Transfer 3 Min @ 16/20 KB Ribbon/Scorpion Kick/Toe Taps 2×10/10/30 @ 20+/30+ (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 5 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+65/95) 10 Front Rack Lunge (Same WT as Above) 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 Burpee Penalty) PT/Air Squat/Vertical Jump 2×15/10/5 (30s) Strength/Power Clean and Jerk (Hang Clean/FS/Push Press) 2/2/2@Bar, 2/2/2@50%, Then 1/1/2@60%, 1/1/2@65%, 1/1/2@70% *1.5-2 Min Rest *USE APPROPRIATE WT – *Unbroken Reps aka No Drop Conditioning Metcon (AMRAP – Reps) 12-Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Rev Lunge/Pull Plus 2x5e/5e/10 (30s) Skill Practice Toes-To-Bar (12-15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 30-60s) Step 2: Basic Kip 2×10 (Rest 30s) Step 3: Kipping HKR 2×5-8 (Rest 30s) Step 4:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner OH Plate Carry + Transfer 3 Minutes @ 15/25 PT/TMC/Frog Jump 2x10e (30s) Strength/Power Split Jerk (5/3/2 Then 3×1 + 10s OH Hold) 5@Bar, 3@50%, 2@60%, Then 3×1 + 10s OH Hold @70-80% or HBD WT *1.5-2 Min Rest *ALL PRETTY – WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PT/TMC/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 22-Minute AMRAP (2-3 Athletes) 20 Bent-Over Row (S-35/55, Rx-55/75, Rx+65/95) – Switch Every 5 20 Wall Ball (S-AC, Rx-16/20) – Switch Every 10 20 KBS (S-20/35,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/TMC/Thruster 2×8/8/8 @ Bar (60s) Strength/Power 1: Front Squat (Work up to 1RM) 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+ *1-3 Min Rest *ALL PRETTY – Full ROM – Max 2 Reps Above Previous 1RM 2: Snatch Balance (3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Walking KBS + Transfer @ 20+/30+ 3xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) DL/Hang Power Clean/Strict Press 2x5e@Bar (30-60s) Conditioning 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105#...Read More