Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Broad Jump + Bear Crawl 2xGLap (Partner Rest) PVC Series: PT/OHS/Snatch Balance 2×10/10/5 (30s) Strength/Power Snatch Balance ( Take 10-15 Minutes to Find HBD 1 ) 5@Bar, 3@50%, 2@60%, 1@70% Then 1-3 Sets of 1 *Suggested Start: EVERYONE – BB or PVC Pipe...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Team Relay (2-4 Teams): JJ/Frog Jump/Sprint 2×10/10/Glap PT/Wall Squat 2×15/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 25-Min AMRAP (Teams of 2-3) Cash-In: 1000m/1500m (Switching Every 250m) Then… 10/15 Hang Power Snatch 20/30 Squat Thrust Team 400m KB Transfer (20/35 – 1...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe PVC Series: PT/OHS/SOTS @ Slow Tempo 2x10e (30s) Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+ Strength/Power 1: Snatch (3/3/2 Then 4×1@60-75% or HBD w/2s Pause) 3@Bar, 3@50%, 2@60%, Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes KB Ribbon/Lateral Lunge/Vertical Jump 2×10/10/5 @ 20/35 (30s) Strength/Power Hang Power Clean (5@Bar, 5@50%, 2@60% Then 3×3@75-85% or HBD WT ) *1-2 Min Rest *ALL PRETTY – Unbroken Conditioning Chasing 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP 60 Cal Row 50 Wall Ball (S-Air Squat to Ball, Rx-14+/16+) 40 DU’s (S-120 Singles) 30 Alt Lunges @ BW 20 Push-Ups (S-Knee, Rx-C2F, Rx+HSPU)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Inchworm/Broad Jump 2×10/5/5 (No Rest 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: Snatch Complex – SG DL + Hang Power Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Speed Ladder Drills: 2-in-2-Out/Scissors-L/Scissors-R 2xEach TMC/Air Squat/Broad Jump 2×10/10/GLe (30s) Athletics 400m Run (Time) Max Effort 400m Run400m Jog (60-70%) Warm-Up Heats of 3-4 Athletes Conditioning Metcon (Time) Triplet w/ Rest 8 Squat Clean (S-35/65, Rx-65/95, Rx+95+/135+) 200m MB Transfer 14+/20 45s High Plank...Read More

It is human nature to “dislike” or “disapprove” of things that aren’t familiar to us or that we don’t understand. This was TOTALLY me when I first became a Personal Trainer, and to be honest, CrossFit was not deemed “safe” in my bubble so I vocally “hated on it”. CrossFit is not perfect and it...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Back Pedal 3xGLap (Partner Rest) PVC Halo/Frog Jump/Pull Plus 2x5e/10/12 (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s) 4. Kick Up Walk...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (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 (5/5/3 Then 3×3@70-80% or HBD w/6-4-2s Pause) 5@Bar, 5@50%, 3@60%, Then 3×3@70-80%...Read More