Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: Hop Scotch/L-Scissor/R-Scissor 2x PT/TMC/SL Glute Bridge 2×10 (30s) SA OHS 2x5e @ BW-30 lbs (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP 400m Run 5 Sumo DL (S-55-95/75-115, Rx-135/185) 10 Burpee Bar Hops (S-Step Over) 800m Run 10 Sumo...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 run/row/ride Partner Crab Walk + Sprint 3xGLa (Partner Rest) KB Ribbon/Bridge Reach/Air Squat 2×10 (30s) Strength/Power Floor Press (5@Bar, Then 3×10@HBD WT *1-2 Min Rest) *Close Grip *Suggested Start: S-35/75, Rx-55/95, Rx+75/135 *3010 Tempo Conditioning Metcon (AMRAP – Rounds and Reps) 10-Minute AMRAP 5 Squat...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s Rest) PT/Lateral Lunge/Pull + 2x10e (30s) Skill Practice Toes-To-Bar (10 Minutes) 2×10-15s Basic Kip 2×5 Kip + Knees-2-Chest 2×5 KTE T2B *Each progression should be 80% mastered before moving to the next. *60s Rest Between Sets Conditioning Metcon (Calories)...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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Team Relay: Burpee/Frog Jump/Gla 3×5/5/1 GLa (2 Teams) TMC 2×12 (30s) Strength/Power BB RDL (5@Bar, Then 3×10@HBD WT *1-2 Min Rest) Romanian Deadlift*Clean Grip *Suggested Start: S-55/75, Rx-75/95, Rx+ 95+/115+ Conditioning Metcon (Time) For time 21-15-9 Front Squat (S-35/55, Rx-65/95, Rx+95/135) Push-Up (S-Knee, Rx-C2F,...Read More

Bluprint Fitness – CrossFit 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 and Jerk ( 3+3/2+2/2+1/1+1 Then 4-6 Sets to Find 1RM) 3+3@Bar, 2+2@50%, 2+1@65%, 1+1@75%, Then 4-6 Sets to Find 1RM *1-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) KB Ribbon/TMC/Vertical Jump 2×10/10/5 (30s) Strength/Power Power Snatch (3@Bar, 2@50% Then 4×3@60-70% 1RM Snatch or HBD WT) *1-3 Minute Rest *ALL PRETTY *Form Focus Conditioning Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride MB Relay 3 Minutes @ 16/20 (Teams of 2-3) Mckenzie/Scorpion/Iron Cross 2x10e (30s) PT + Lateral Lunge 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP 800m Row 800m Run 20 Front Rack Lunges (S-BW-Bar, Rx-55/75, Rx+75/115) 400m Row 400m Run...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Broad Jump + Bear Crawl 2xGLa (Partner Rest) PVC Series: PT/OHS/Push-Press 2x10e (30s) Strength/Power Clean and Jerk (3/3/2/1/1/1 Then 1-3 Sets of 1 to Find 1RM ) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%, Then 1-3 Sets of 1 to Find 1RM *1-3 Min...Read More