Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Strength/Power Overhead Squat ( 5@Bar, 5@50%, 3@60%, Then 3×5@65-70% or HBD WT ) *2-3 Minutes Rest *ALL PRETTY – FULL DEPTH Conditioning Metcon (Time) 3RFT 5 Sumo DL (S-65/95, Rx-95/135, Rx+135/205)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Minute Jog Jumping Jacks/Air Squats/Burpee 3×15/10/5 (30s) Various Mobility (mobilize something that needs mobilizing) Conditioning Metcon (No Measure) 2 Minute Run 20 Deep Mt Climbers 2 Minute Run 20 Air Squats 2 Minute Run 20 Burpees 2 Minute Run 20 Walking Lunges Complete 1 to 3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner KB Transfer 3 Minutes (20/35) PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Burgener Series 1x From Start Position Strength/Power Oly Choice: Clean & Jerk OR Snatch: 3@Bar, 2@50%, 2@65%, 1@75%, 1%85% Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 1-IN/3 Hop + 1-IN/Backwards 2-IN-2-OUT 2x PT/Air Squat/Pull Plus 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Strict HSPU) 8 Pull-Ups (S-Ring Row/Jumping Negative, Rx-Chin, Rx+C2B) 8 Front Squats (S-35/55, Rx-65/95, Rx+115/155) 800m Run Record...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) Burgener Series (High Hang Clean) 2x2e @ Bar-95 lbs (60s) Strength/Power 1: Clean (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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Rowling 3x100m (Burpee Penalty) PVC Halo/Banded Rev Fly/Wall Squat 2x5e/10/5 (30s) Strength/Power Close-Grip Bench Press (5/5/3/2/2/1 Then 1-3 to Find 1RM) TEST 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90% Then 1-3 Sets to Find 1RM *1.5-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) Triplet w/...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) PT/TMC/Pull Plus 2×10/10total/10 (30s) Skill Practice Ring Muscle-Up Progression (12-15 Minutes) 1. Ring Row 2×5 w/ Feet On Ground OR On Box (30-60s) 2. MU Transition 2×3 w/ Feet On Ground OR On Box (30-60s) 3. Ring Dip...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat/Burpee 2x8e (30s) BB Complex: Power Snatch + Snatch Balance 2x5e @ Bar (60s) Strength/Power 1: Snatch (3/2/2/1 Then 4-6 Sets to Find 1RM) 3@Bar, 2@50%, 2@65%, 1@75% Then 4-6 Sets to Find 1RM – FULL SNATCH *1-3 Min Rest 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Backwards MB Toss 2x5e @ 14/16 (30s) McKenzie/Scorpion Kick/Air Squat 2×10/10total/10 (No Rest) Strength/Power Deadlift (TEST 5/5/3/2/2/1 Then 1-3 Sets to Find 1RM ) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90% Then 1-3 Sets to Find 1RM *2-3 Min Rest *Clean Grip – No...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunges 2xGLe (Walk Back) PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Overhead Squat (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 2: BB Bulgarian Split...Read More