Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Inchworm/Air Squat 2×10/5/10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT) *2 Min Rest *FULL ROM – Use MB If Necessary – From Floor Conditioning Metcon (AMRAP – Reps) 10-Minute EMOM Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (15 Minutes ) Gymnastic or Butterfly Kip Practice: 15 Minutes Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint + Bear Crawl 2 Minutes (Partner Rest) McKenzie Press-Up/TMC/Frog Jump 2×10/10/10 (No Rest) Strength/Power BB RDL (5@Bar, 5@LBD WT, Then 3×10@HBD WT) Romanian Deadlift*Clean Grip RDL *2 Min Rest *Suggested Start WT: S-45/75, Rx-65/95, Rx+95+/135+ *FORM FOCUS – No Mix Grip (Hook...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Air Squat/Pull Plus 2x10e (30s) Conditioning Zero Dark 40 (AMRAP – Reps) 4 Rounds 10 TGU (S-AC, Rx-30+/40+) 15 Pull-Up (S-Jumping/Ring Row, Rx-Chin) 15 Thruster (S-35/55, Rx-65/95) 20 Bar Facing Burpee 400m Run IF Finished Before 40...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner KB Transfer 3 Min @ 20/35 (Partner Rest) PT/Spider Lunge/Basic Kip 2×10/10/10 (30s) Strength/Power Floor Press (Reverse Grip Variation ) 5@Bar, 5@LBD, Then 4×5@HBD WT *1.5-2 Min Rest *Chase Each Set: 10 Banded Pushdowns @ HBD Band *Suggested WT: S-35-45/45-75, Rx-65/95, Rx+85+/135+ Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Crab Walk 2xGlap (Partner Rest) DB Complex: Ribbon/Alt Snatch/Goblet Lunge 2×10/10/5e @20+/35+ (30s Rest) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station 1: Ski Erg (Max Cals) Station 2: Wall Sit Station 3: Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) High Hang Snatch + Snatch Balance + OHS 2x2e @ Bar (30s) Strength/Power 1: Snatch (20 Minutes to Establish 1RM for the Day) 3@Bar, 3@50%, 2@60%, 1@70, 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-3 Min Rest *MAX 2 Close...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 5 Air Squat + Glap Sprint 3x with Partner Rest McKenzie Press-Up/Iron Cross Kick/Vertical Jump 2×10/10/5 (30s) Strength/Power Thruster (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@95-100%, if applicable 1@100-105% *1-3 Min Rest *From The Floor – FULL ROM *20...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PT/OHS/SOTS Press 2x10e (30s) Skill Practice Snatch (12-15 Minutes) OHS + Snatch Balance: 3+2@Bar, 3+2@50%, Then 3×2+1@60-70% or HBD WT *1-2 Min Rest *IF Never Done – Suggested WT: S-Bar OHS+PVC SB, Rx-35-55/45-75, Rx+65+/95+ *Based Off 1RM Snatch...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Squat Jump 2×10/GLe/8 (30s) Power Clean + Front Squat + Push Press: 2x2e@Bar (30s) Strength/Power 1: Clean and Jerk (Test) 3@Bar, 3@50%, 2@60%, 1@70, 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-3 Min Rest *20 Minutes to Establish 1RM for the Day...Read More