Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride KB Fig 8 + Air Squat Tabata @ 20/35 3 Minutes Tuck Jump 3×5 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *ALL PRETTY *Any Grip Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Power Snatch (S-35/55, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest) McKenzie Press Up/TMC/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat 2×10/GLe/GLe (30s) Snatch Balance 2×3 @ Bar+ (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: Front Squat (5/5/3 Then 3×3@70-80% w/6-4-2s Pause) 5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT w/ 6-4-2s Pause...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/Spider Lunge/Air Squat 2×10/Gle/10 (30s) Strength/Power Thruster (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *FULL DEPTH – Use Ball If Necessary *ALL PRETTY Conditioning Metcon (Time) 2RFT 400m Run 15 Burpee Bar Hops...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/TMC/Air Squat 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 25-Minute AMRAP (2-3 Athletes) 10/15 Sumo DL (S-75/95, Rx-95/135, Rx+135+/185+) – Switch Every Rep 200m Farmer Carry (S-AC, Rx-35/50) – Switch A.N. 10/15 Box Jump...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Walking Lunge/Inchworm 2×10/Lle/GLe (30s) Snatch Balance + OHS: 2×2/3 @ Bar Strength/Power 1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@60% *90-120s Rest 2: Power Clean + Push Press ( 3@Bar, 2@50%, 1@60% Then 3×3@70-75% of 1RM C&J )...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes PT/OHS/SOTS 2x10e (30s) Strength/Power Hang Power Snatch (5@Bar, 5@50%, 3@60% Then 4×3@65-75% of Snatch) *Or HBD *ALL PRETTY – Unbroken Reps Conditioning Metcon (Time) 3RFT 50 DU’s (S-150 Singles) 20 Back Loaded Lunges (S-BW to 35/45, Rx-55/75, Rx+65+/95+) 15...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Carioca Drill 3xGLap (Partner Rest) PT/Wall Squat/Push-Up 2×10/5/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 27-Minute AMRAP Cash-In: 2k Row 5 Strict Press (S-35/55, Rx-55/75, Rx+75+/115+) 10 Pull-Ups (S-Jumping/Ring Row/, Rx- Chin, Rx+C2B) 15 Air Squats 400m Run Record Total Rds +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Muscle Snatch (Take 5 Minutes to Find HBD 3, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner SB Bounce Relay 3 Minutes McKenzie Press Up/Air Squat/Broad Jump 2×10/10/GLe (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) *2-3 Min Rest *ALL PRETTY – Any Grip Conditioning Metcon (Calories) Team 10-Minute AMRAP 10 Minutes MAX Calorie Airdyne 2-4...Read More