Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Banded Bear Crawl 2xGLap (Partner Rest) Scorpion Kick/Iron Cross Kick/Broad Jump 2×10/10/5 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2-3 Min Rest *ALL PRETTY – Unbroken Sets Conditioning Metcon (Time) 3 Rounds 8 Push-Ups (S-Elevated, Rx-C2F, Rx+Dip) 250m...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PVC Halo/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 50 Cal Row 20 Bar Facing Burpees (S-Step Over) 15 Box Jumps (S-AC, Rx-20/24) 10 Front Rack Lunges (S-BW to 35/65, Rx-45/75, Rx+65/95) 10...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Crab Walk/Air Squat 2×10/Gle/Gle/10 (30s) Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 2@50%, 2@65%, 1@75% Then 4-6 Sets to 1RM) *1-3 Min Rest *Max 3 Close Misses @ Same WT 2: Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×10/10/5 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT) *FULL Depth – Use Ball IF Necessary *Off Rack Conditioning CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PT/Air Squat/Push Plus 2x10e (30s) Skill Practice Handstand Push-ups (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3...Read More

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) Snatch Balance + OHS 2x3e @ 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 Close Misses @ Same...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 5 Minutes (5 Frog Jump Penalty) PT/TMC/Push-Up 2×10/10/5 (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Power Snatch + 4 Beast Bar Crawls (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: 10 Pull Row (Max Cals) *Switch Every Minute...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Side Lying T-Spine Rotation/Air Squat 2×10/10e/10 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (3+2@Bar, 2+2@50%, Then 4×1+2@60-75% or HBD WT ) *Snatch + Snatch Balance *2 Min Rest *HOOK GRIP – Base Off 1RM Snatch WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Bear Crawl + MB Transfer 2xGLap @ 16/20 (Partner Rest) KB Complex: RW/Ribbon/Goblet Squat/OH Hold 2x8e/15s @ 20+/30+ (30s) Strength/Power Turkish Get Up (Take 10-12 Minutes to Find 1RM KB TGU) Start w/ 3e @ BW, Then Sets of 1e @ Increasing...Read More

Alright BluCru we are going to try something a little different this year when it comes to setting our goals. I know we are guilty of setting ALL the best goals with no action plan in sight. I am AWESOME at this. Take my Ring Muscle-Up goal from last year…I wrote that B down on the...Read More