Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride “You’ve Been Served” 3 Minutes (Burpee Penalty) PT/Scorpion Kick/Push Plus 2×15/10/5 (30s) Strength/Power Strict Press (5/5/3/2/1/1/1/1 *1.5-3 Min Rest) Strict Overhead PressTEST 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100-105%, IF Applicable 1@105+% *1.5-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) For Time Cash In:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/Shin Box Rotation/Burpee 2×10/10total/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 23-Min AMRAP (Teams of 2-3) Team 400m MB Transfer (14+/20+) – Switch A.N. 12/18 Team Sumo DL (S-55/75, Rx-95/135, Rx+115+/185+) – Switch Every Rep...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat/Frog Jump 2x10e (30s) Snatch Balance + OHS: 2×3+3 @ Bar (60s) Strength/Power 1: Snatch (3@Bar, 2@40%, 1@50%, Then 4×1@55-65% or HBD WT) 3 Position Pause 3@Bar, 2@40%, 1@50%, Then 4×1@55-65% or HBD WT *90-120s Rest *2s Pause: Mid Shin/Low Hang/High...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Double KB Inverted Carry 3xGLap @10+/15+ (Partner Rest) PT/Air Squat/Superman 2x10e (No Rest) Strength/Power Bridge Press (3×10 @ HBD DB/KB ) Floor press variation where the bridge position is maintained the duration of the press set.2×5 Warm-Up Sets at Light WT, Then 3×10...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes Lunge/Crab Walk/Vertical Jump 2xGLe/GLe/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP 400m Run 15 T2B (S-HKR) 10 Box Jumps (S-AC, Rx-20/24) 5 Strict Press (S-AC to 35/45, Rx-55/75, Rx+65+/95+) Record Total Rds + Reps Cool Down...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 Clean) + Split Jerk: 2x2e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest 2: Hang Power Snatch (5@Bar, 3@50%, Then 4×3@60-70% of...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Iron Cross Kick/Frog Jump 2×10/10/10 (No Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60% Then 3×3@70-75% w/5-2-2s Pause) *2-3 Min Rest *Full Depth – Use Ball If Needed *ALL PRETTY Conditioning Metcon (Time) 3RFT 6 Power Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-4 (60s) KB Halo/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice 2x10s Kip 2×8 Box Gymastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder Are A MUST Muscle up option IF both...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/5 (No Rest) High Hang Snatch + Snatch Balance + OHS: 2×1+2+3 @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest 2: Deadlift ( 5@Bar, 5@50%, 3@60%, Then 3×5@70-75% ) *2-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 14+/20 PT/TMC/Push-Up 2×15/10/5 (30s) Strength/Power Strict Press (5/5/5/3/2/1 Then Max Reps @70%) Strict Overhead Press5@Bar, 5@50%, 5@60% 3@70%, 2@80%, 1@90%, Max Reps @70% *90-120s Rest *Unbroken – ALL PRETTY Conditioning Metcon (Time) For Time 15-12-9 Power Clean...Read More