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/Push-Up 2×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Minute AMRAP (Teams of 2-3) 10 Synced Burpees 10/15 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+) – Switch Every Rep 4/6 Glap Bear Crawl + Sprint...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat: 2×10/10/10 (30s) Burgener Series (Low Hang Snatch): 2x2e@Bar (30-60s) Strength/Power 1: Snatch (Complex: Snatch + Snatch Balance + OHS) 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 Jerk (3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Inverted KB Carry 3xGLap @ 10+/20+ (Partner Rest) PT/Lat Lunge/Burpee2x10/5e/5 (30s) Strength/Power Strict Press (Complex: Strict Press/Push Press/Split Jerk) Strict Overhead Press3e@Bar or LT WT, 2e@50%, Then 3×3/2/1 @60-75% *Base #’s on Strict Press *Unbroken Sets Conditioning Metcon (Weight) Triplet 5 Strict Pull-Ups...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Rev MB Toss 2x8e @ 16/20 (30s) PVC Halo/Frog Jump/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP (4 Min On/1 Min Off) 40 Cal Row 30 Wall Ball (S-AC, Rx-16/20) 20 T2B (S-HKR) 10 Power Cleans (S-AC...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (Full Position) + Split Jerk: 2x2e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85% *1-3 Min Rest *Max 3 Close Misses @ Same WT 2: Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Air Squat Ladder 2×1-5 (30-60s) PT/Scorpion Kick/Iron Cross Kick 2x10e (30s) Strength/Power Snatch Grip Deadlift (Strength Ladder 6-1s) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, then 1@100%+ IF Applicable *1.5-3 Min Rest *ALL PRETTY – Unbroken Sets Conditioning CHItanium (AMRAP – Reps) 8 Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: Ribbon/Goblet Squat/Toe Tap 2x30s Each @20+/30+ (30s) Skill Practice Double Under Practice (10-12 Minutes) 10-12 Minutes Step 1: 50 Singles Step 2: Single-Single-High Single 2-3 Minutes (Rest A.N.) Step 3: Single-Single-Double 2-3 Minutes (Rest A.N.) Step 4:...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Shin Box Rotation/TMC: 2×10/10/10 (30s) Behind The Neck Push Jerk + OHS 3×3+5 @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *Max 3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer @ 16/20 3xGLap (Partner Rest) PT/TMC/Frog Jump: 2×10/10/10 (30s) Strength/Power Overhead Squat ( Squat Complex: Back Squat + OH Hold ) 5/10s@50%, 5/10s@65%, 3/10s@75% Then 3×3/10s@85-100% *1.5-2 Min Rest *Base #’s Off OHS WT *3010 Tempo On...Read More