Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner 3 Inchworm/Sprint + Back Pedal: 2xGLap (Partner Rest) PT/TMC/OHS 2×15/10/10 (30s) Strength/Power Overhead Squat (TEST DAY PARTAY!) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY – FULL DEPTH Conditioning Metcon (AMRAP – Reps) 6...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay x 2 KB Ribbon/Shin Box Rotation/Burpee 2×12/10/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Minute AMRAP 50/75 Cal Row/Ride 50/75 DUBS (S-150/225 Singles) 50/75 Wall Ball Shots (S-AC, Rx-16/20) 50/75 Power Cleans (S-Bar to 55/85, Rx-65/95) *Record Total Rds +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Tempo Air Squat: 2×10/10/8 w/ 3010 Tempo (30s) Burgener Series (Low Hang Snatch): 2x2e@Bar (30-60s) Strength/Power 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: Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Broad Jump + Sprint: 2xGLap (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) BB Complex: Power Shrug + Power Clean + Push Press 2x3e @ Bar (60s) Conditioning Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#AC Options: Bar-85/125 (Wt Should Be Less...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Thruster: 2x3e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@65% Then 4×1) 1@75%, 1@80%, 1@75%, 1@80% *1-3 Min Rest *ALL PRETTY 2: Snatch ((Complex) Snatch + Hang Snatch) 3@Bar, 2@50%, Then 3×1@60-70% *1.5-2 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x: Speed Ladder Drills: 1-In High Knee/Ickey Shuffle/Hop Scotch Banded PT/Rev Lunge/Banded Rev Fly 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Row/Ride (Max Cals) Sky Dive Hold Thruster @ S-35/45, Rx-45/65 (Max Reps) Glute Bridge Pull-Up (S-DB Strict Curl to Press @...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Banded Lateral Shuffle: 3xGLap (Partner Rest) McKenzie Press-Up/TMC/Iron Cross Kick 2×10/10/10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT) *1.5-3 Min Rest *ALL PRETTY – Unbroken Sets Double Overhand No Hook Grip Conditioning Metcon (AMRAP – Rounds and Reps) 10-Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Frog Jump/Inchworm: 2x5e/10/5 (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 1-2×2 (45-60s) 2. Box Pike Walk 1-2×180 Degrees (60s) 3. Kick Up 2 Wall 1-2×3 (30-60s) 4. Kick Up Walk to Wall 1-3...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Wall Squat: 2×12/GLe/8 (30s) Behind the Neck Push Press + Snatch Balance + OHS 2x2e @ Bar (60s) Strength/Power 1: Snatch (3/3/2 Then 1@75%, 1@80%, 1@75%, 1@80%) 3@Bar, 3@50%, 2@65%, Then 1@75%, 1@80%, 1@75%, 1@80% *1-3 Min Rest ALL PRETTY 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Crab Walk: 2xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60% Then 3×2@70-80% w/2s Pause) *2-3 Min Rest *2s Pause @ Bottom Position Conditioning Metcon (Time) 3RFT 10 Pull-Ups (S-Jumping OR 3010 Ring Row, Rx-Chin,...Read More