Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Banded Bear Crawl 2xGLap (Switch Every Glap) PT/Spider Lunge/SA OHS 2×10/8/6e @ BW-30lbs (30s) Strength/Power Overhead Squat (3×1+5s OH Hold) 5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1+5s OH Hold@80-90% or HBD WT *2-3 Min Rest *OFF Rack – Stay Braced Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice T2B Practice (12-15 Min) T2B Practice: 12-15 Minutes Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Banded PT/Inchworm/Wall Squat 2×10/5/5 (30s) Muscle Snatch + OHS 2x3e @ Bar (30s) Strength/Power 1: Snatch (3/3/2/2 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 2@70%, Then 1@75%, 1@80%, 1%85%, 1@75% or HBD WT *1-2 Min Rest *15-Minutes – Pull Position Focus 2: Bench Press...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride “Oklahoma” Partner Sprint Relay 3 Minutes PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (No Rest) Strength/Power Back Squat (2s Pause Squats) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@75-80% or HBD WT w/ 2s Pause *2 Min Rest *FULL DEPTH – Brace Focus *Pause ONLY On Work...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×89 (Squat Thrust Penalty) PVC Halo/Lat Lunge/Basic Kip 2×10/5e/10 (30s) Metcon (AMRAP – Rounds and Reps) 21-Min AMRAP 4 Rounds 20 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – Switch A.N. 20 DB Rack Lunges (S-AC to 20/30, Rx-35+/50+) – Switch Every 10 400m Run...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat 2×10/10/10 (30s) BTK Strict Press + OHS 2×5+3 @ Bar (30s) Strength/Power 1: Snatch (Hang Power Snatch) 5@Bar, 3@50%, 2@60%, Then 3×3@70-75% or HBD WT *2-3 Min Rest *12-Minutes – Low Hang *Unbroken Reps + Based on 1RM Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner 3 Squat Thrust + Sprint Relay 3xGLap (Partner Rest) PT/TMC/Air Squat 2×10/101/10 (30s) Banded Front Rack Stretch 1×1 Min Each Conditioning TD WOD Prep (10-15 Minutes) Talk: Standards/Strategy Do: Movement Prep Then 3 Rounds of 2+2 at Moderate Pace Metcon (Time) For Time...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Shrug + Power Clean + Push Press 2x3e @ Bar (30s) Strength/Power 1: Clean and Jerk (Clusters) 3@Bar, 3@50%, 2@60%, Then 3×1-1-1 Cluster@70-75% or HBD WT *1-2 Min Rest *15-Minutes – Speed Focus (Elbows + Drop) 2: Snatch (Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 KB Complex: Ribbon/Goblet Squat/L-SA OH Hold/R-SA OH Hold 2x10e/15s Each @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 30 Cal Row/Ski 15 Box Jumps (S-AC, Rx-20/24) 5 Wall Walks (S-Inchworm Walk,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Bear Crawl 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) Strength/Power Overhead Squat (Behind The Neck Push Jerk) 5@Bar, 3@50%, 3@60%, Then 4×1@70-80% or HBD WT *1.5-2 Min Rest *OFF Rack – Base #’s Off OHS WT Behind The Neck Jerk Conditioning...Read More