Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat: 2×10/10/10 (30s) BB Thruster: 3×5@Bar-95 (30-60s) Strength/Power 1: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT ) *2-3 Min Rest *ALL PRETTY 2: Split Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *1.5-2 Min Rest *Off Rack...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Tabata: Switch Between High Knees/Sky Dive Hold Forward-Backwards Arm Circles/TMC/Frog Jump 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 3 Minute AMRAPs 4 BW TGUs 10 Dirty Squat Thrusts 15 Air Squats *3 Rounds – 2 Minutes Rest Between Each *Rollover Rounds – Record Total Reps...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder 2×1-5 @14/16 (60s) PT/Lat Lunge/Vert Jump 2×10/5e/5 (30s) Strength/Power Split Squat (5e@Bar, 5e@Lt WT, Then 3×8@HBD WT ) *1.5-2 Min Rest *Suggested Start: S-Bar, Rx-45/65, Rx+65/95 *2010 Tempo Conditioning Metcon (Time) 3RFT 10 Push Press (S-35/55, Rx-65/95, Rx+95+/135+) 10...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 F-B Arm Circles/TMC/Kip 2x10e/10/10s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B) 5 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU) 10 OH KBS (S-20/35, Rx-35+/50+) 15 Air Squats 20 Cal...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Front Squat + Split Jerk: 2x3e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90% *1.5-2 Min Rest 2: Snatch (Complex – Hang Power Snatch +...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Team Plate Race x 2 Glaps (2 Teams) KB Complex: Ribbon/Goblet Squat/Good Morning 2×10/10/10@ 20+/30+ (30-60s) Strength/Power Deadlift (5/5/3 Then 3/3/2/1) 5@Bar, 5@50%, 3@65%, Then 3@75%, 3@80%, 2@85%, 1@90% or HBD WT *2-3 Min Rest *ALL PRETTY – Unbroken Sets Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint: 2xGLap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (15 Minutes) Step 1: Basic Kip (Sets of 10s) Step 2: Box Kipping/Butterfly Pull-Up (Sets of 8) Step 3: Abbreviated to Full...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Slow Tempo Wall Squat: 2×15/10/5 (30s) Snatch Balance + OHS 3×2+3 @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90% *1.5-2 Min Rest 2: Clean and Jerk (Complex – Clean/Front Squat/Split Jerk)...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride SB Bounce Relay 3 Minutes PT/Spider Lunge/OHS: 2×10/10/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *FULL Depth – Use Ball IF Necessary *Off Rack Conditioning Metcon (AMRAP – Reps) 7-Minute AMRAP Ascending Ladder by 3’s Burpee...Read More

Bluprint Fitness – CrossFit Warm-up () Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (Teams of 2-3) Cash In: 50/75 Burpee Bar Hops 10/15 OHS (S-PVC-35/55, Rx-55/75, Rx+65+/95+) – Switch Every 5 Reps 100/150 DUBS (S-200/300 Singles) – Switch Every 25 (50) Reps 500/750m Row – Switch Every 250m *Record Total Rds +...Read More