Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner OH MB Carry 2 OH Throw 3 Minutes (14/16) PVC Halo/Frog Jump/Handstand Hold 2×10/10/15s ** Pike Handstand Hold Scale (30s Rest) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2×10 Pull + 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 8-10 Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Skip + Bear Crawl 3xGLap (Partner Rest) PT/Air Squat/Burpee 2×15/10/5 (30s) Strength/Power Back Squat ( 8/5/2 Then 3/3/3/3 *1-3 Min Rest) 8@Bar, 5@50%, 2@60% Then 3@70%, 3%75%, 3@80%, 3@80-85% *1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) For Time: Cash In: 400m Run...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner MB Toss 3 Minutes (14+/16+) PT/TMC/KBS @ 25+/40+ 3x10e (30s) Conditioning DT Meets The Run (AMRAP – Rounds and Reps) 20-Minute Partner AMRAP 400m Run 12 DL 9 Hang Power Cleans 6 Push Jerks AC: 55-95/75-135, Rx: 105/155, Heavy: 155/205 Record Total...Read More

Continual learning is at the core of Bluprint’s coaching staff. Whether it’s reading studies, articles, or attending seminars; learning allows us to create an environment where athletes crush their goals! I got the chance to go to the CrossFit Powerlifting Certificaiton at CrossFit Chicago last weekend and wanted to share my “TOP-10 Takeaways”. Check em...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes (Gradual Speed Increase) Mckenzie Press Up/Scorpion Kick/Lateral Lunge 2×10 (30s) Strength/Power Barbell Lunge (4×16 @ HBD WT *90s Rest) Back Loaded Barbell Lunge*Walking Lunge *Suggested Start: S-BW-Bar, Rx-65/95, Rx+95/135 Conditioning Metcon (Time) 21-15-9 For Time Box Jump (Athlete’s Choice,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills (2-In/Straddle Hop/Backwards 2-In 2 Out) 2xLadder Length Banded PT/Frog Jump/Pull + 2x10e (30s) Spider Lunge 2xGLe (Walk Back) Conditioning Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP 800m Run 15 Pull-Ups (S-Ring Row/Jumping, Rx-Chin) 30 Push-Ups (S-Negative 2 Knee, Rx-C2F)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner SB Relay 2 Minutes (Max GLaps) PT/PVC Strict Press/Jump Lunge 2×10/10/5e (30s) Strength/Power Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@70-80% ) *Or HBD WT *ALL PRETTY *Full Clean + Split Jerk *1-3 Minute Rest Conditioning Metcon (No Measure) 10-Minute EMOTM 5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3x100m (Burpee Penalty) PVC Jumping Jack/OHS/Push+ 2x10e (30s) Skill Practice Handstand Push-ups (10-12 Minutes) S-Pike Push Up Variation 3010 Tempo (Feet on floor OR on box) Rx-HSPU (2 Abmats or Less) Progression: 1. Tripod Hold Knees on Elbows. 2. Tripod Hold Legs Straight...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Duck Walk + Back Pedal 3 Minutes (Partner Rest) PT/Air Squat/Pull + 2x10e (30s) Strength/Power Back Squat (8@Bar, 5@50%, 2@60% Then 4×5@65-75% ) *90-120s Rest *ALL PRETTY Conditioning Metcon (Time) For Time: Cash In: 400m Run 3 Rounds of… 3 G2OH (S-35/55, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog “You’ve Been Served” 5 Minutes w/ 5 Burpee Penalty PT/Air Squat/Pull + 3x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25 Minute Team AMRAP 10/15 Pull-Ups (S-Ring Row/Band, Rx-Chin, Rx+MU) 12/18 Power Cleans (S-35/55, Rx-65/95, Rx+95+/155+) 14/21 Burpees 16/24 Walking Lunges 50/75...Read More