Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Transfer @ 20/35 3 Min (Run) PVC Halo/Air Squat/Pull + 2x5e/10/10 (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/TMC/SL Glute Bridge 2×10/10/10e (30s) Wall Squat 2×5 (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@50%, 3@60%, 2@70%, Then 3×3@75-80% w/ 3s Pause ) *2-3 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Frog Jump + Gym Sprint 3×10/GLap (Partner Rest) PT/TMC/Hover Hold 2×10/10/10s (30s) Strength/Power Thruster ( 5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) *2 Min Rest *FULL DEPTH – Use Ball If Necessary *ALL PRETTY Conditioning Metcon (AMRAP – Rounds and Reps)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/Gle/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 1 RM) 3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PT/Iron Cross Kicks/SL Glute Bridge 2×10/10/5e (30s) Conditioning Metcon (Time) Team Calorie Race (3-4 Athletes) Accumulate 4K Meters AFAP P1: Row P2: 200m MB Transfer (14+/16+) P3/P4: Static Hold – Glute Bridge or Sky Dive Variaiton...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SA OH MB Carry @ 8+/15+ 3xGLap (Partner Rest) PT/OHS/Pull Plus 2x10e (30s) Strength/Power Behind the Neck Push Press (5@Bar, 5@50%, Then 3×3+10s OH Hold @60-70% or HBD ) *90-120s Rest *ALL PRETTY *Braced w/ Active Shoulders on Hold Conditioning Metcon (Time) For...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hop + MB Transfer 3xGLap (Partner Rest) PT/Rev Lunge/Burpee 2×12/10/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 28-Minute AMRAP 5 Pull-Ups (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+MU) 5 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+Strict HSPU) 10 Front Rack Lunges (S-AC,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *Max 2 Misses For New Members...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Forward/Backwards Sprint 3 Minutes KB Complex: RW/Ribbon/Goblet Squat 2×10/10/10 @ 20+/30+ (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2-3 Min Rest *ALL PRETTY – Any Grip Conditioning Metcon (AMRAP – Reps) 12-Minute EMOTM Minute 1: 10 Box Jumps...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 14+/16+ PT/Lateral Lunge/Toe Taps 2×10/10/30 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders IF Awesome At DUs – Try for MAX...Read More