Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner SB Bounce Relay 3 Minutes PVC Halo/Stiff Legged Bear Crawl/Frog Jump 2x5e/GLe/10 (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...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/10/5 (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM) 3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest = Glute Bridge) PT/Air Squat/Push-Up 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT ) *2010 Tempo *ALL PRETTY – Full Depth *1.5-3 Min Rest Conditioning Metcon (Time) 3RFT 5 Hang Power...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner KB Transfer 20+/35+ 3 Minutes PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (Teams of 2-3) 10/15 Thrusters (S-AC to 55/75, Rx-65+/95+) – Switch Every 2 Reps 20/30 Halo Ball Slam (S-AC, Rx-16/20) – Switch A.N. 40/60...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Scorpion Kick 2×10/10 (No Rest) PT/SL Wall Reach/Wall Squat 2×10/5e/5slowtempo (30s) Strength/Power 1: Back Squat (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 *ALL PRETTY 2: Turkish Get Up...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run KB Complex: RW/Ribbon/Thruster 2x8e/8/8 @ 20+/30+ (30s) Burpee 2×8 (30s) Strength/Power DB Bench Press (5@Light WT, 5@HBD WT, Then 3×10@HBD WT 3010 Tempo ) *90-120s Rest *Suggested Start: S-15/25, Rx-25+/40+ Conditioning Metcon (Time) 4 RFT 3 Rope Climbs (S-Feet On Floor Variation, Rx-Rope Climb,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 100 Jumping Jacks Arm Swings/Air Squat/Burpee 3x10e/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 21 Minute EMOTM Minute 1: 12 Jump Lunge (S-Alt Lunge) Minute 2: 30s Burpee (MAX EFFORT) Minute 3: 45s Glute Bridge Record Total Burpee Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Sally Air Squat Warm-Up Scorpion/Iron Cross/SL Glute Bridge 2×10/10/10e (No Rest) Strength/Power Front Squat (TEST 5/5/3/2/1/1/1/1 *1.5-3 Min Rest) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100-105%, IF Applicable 1@105+% *1.5-3 Min Rest *Full Depth – Use Ball If Needed *ALL PRETTY Conditioning Metcon (Distance)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Burgener Series (High Hang Snatch) + OHS: 2x2e @ 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% *Max 2-3 Misses @ Same WT *1-3 Min Rest 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/OHS/Vertical Jump 2x10e/10/5 (30s) Skill Practice Snatch (12-15 Minutes) 1. 3 Position DL (Below Knee/Low Hang/High Hang) 2×2 @ Bar (30s) 2. OHS 2×5 @ Bar (30s) 3. Burgener Series (Full) 2x1e @ Bar (30s) 4. Snatch Practice...Read More