Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Forward/Backwards Run 3 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 2-Minute STATIONS Station 1: Airdyne – Max Cals Station 2: 10 Pull-Ups + 10 Air Squat (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – Max Reps Station 3: Dirty Squat...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then 4×1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-85% or HBD WT *1.5-3 Min Rest *HOOK GRIP + Full Clean/Split Jerk 2: Snatch (5/3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Lateral Shuffle 2xGLap (Partner Rest) PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s) Strength/Power BB Lateral Lunges (5e@Bar/PVC, 3e@LT WT, Then 3x5e@HBD WT ) *90-120s Rest *Alternating – Toes Forward *Suggested Start WT: S-Bar, Rx-55/75, Rx+65/95 Conditioning Metcon (Time) For...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Lunge + KB Transfer 2xGLap @ 20/30 (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Skill Practice Snatch (12-15 Minutes) 1. Snatch Grip DL + Hang Power Snatch + OHS 2x3e @ Bar/PVC (60s) 2. Full Snatch + Snatch Balance 4x2e @ Bar...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/SL Glute Bridge 2×10/Gle/10e (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1 Then 4×1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-85% or HBD WT *1.5-3 Min Rest *HOOK GRIP + Full Snatch 2: Hang Power Clean (5/3/2...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Jumping Jacks/TMC/Push Plus 2×20/10/10 (30s) Wall Squat 2×8 (30s) Conditioning Metcon (AMRAP – Reps) 15-Minute EMOTM Minute 1: 20s Burpee Tuck Jump (Max Reps) Minute 2: 30s Deep MT Climbers (Max Reps) Minute 3: 40s Wall Sit Record Total Reps Cool Down Supermans (3×12...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Frog Jump Ladder 2×1-5 PT/TMC/Burpee 2×15/10/5 (30s) Conditioning 12 Days of Bluprint 2.0 (Time) For Time Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song (1, then 2/1, then 3/2/1, then, 4/3/2/1, etc.). 1 Pull-Up (S-Jumping...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SB Bounce Relay 3 Min PVC Halo/Frog Jump/Supermans 2x8e/8/8 (30s) Strength/Power Floor Press (Strength Ladder 6-1) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *1-3 Min Rest *ALL PRETTY *Use A Spotter! Conditioning Metcon (AMRAP – Reps) 1-Minute Stations Station 1:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/Lateral Lunge/Kip 2×10/5e/10-15s (30s) Conditioning AMBER (Time) For Time: 6-9-12-15-6 Pull-Up (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+C2B) Burpee Power Clean (S-35/55, Rx-65/95, Rx+95+/135+) Row (Cals) Air Squat Record Time Cool Down Hollow Hold (2-3x20s *1 Min...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1/1 Then Work Up to 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *90-120s Rest...Read More