Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Weighted Step-ups (KB/DB Front Rack Step-Up) 5e@BW, 5e@LBD WT, Then 4x6e@HBD WTor HBD WT *2 Min Rest *Step-Up Leg MUST Fully Extend B4 Other Touches Box *Suggested WTs: S-BW-15, Rx-20/30, Rx+30+/40+...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/TMC/Squat Jump 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 20 Power Cleans (S-AC to 65/95, Rx-95+/135+) – Switch Every 2 Reps 20 Ball Slam Bar Hops (S-AC, Rx-16+/20+) – Switch Every 5...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/OHS/SOTS 2x10e/10/10 (30s) OHS 2×5 @ Bar w/ Slow Tempo (30-60s) Strength/Power 1: Snatch (Snatch + Snatch Balance ) 3+3@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-80% *1.5-2 Min Rest *15-Minutes – Low Hang Based On 1RM Snatch 2: Split Jerk (3@Bar, 3@50%, 2@60%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s) Strength/Power Strict Pull-Up (4×5 (S-Banded, Rx-Chin, Rx+C2B)) *Chase Each Set: 1 Glap Forward/Backwards Bear Crawl *Rest 1.5-2 Minutes Between Sets Conditioning Metcon (AMRAP – Reps) 13-Minute AMRAP 3 Rounds of...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x 1inHighKNee/Icky/FreestyleBallCatch PVC Halo/Lateral Lunge/Push Plus 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 40 Cal Row 20 Wall Ball Shots (S-AC or KB Thruster 20/35, Rx-16/20) 10 Dips (S-Box, Rx-Steel, Rx+Ring) *Record Total Rds + Reps...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 + OHS 2×3+3 @ Bar+ (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% ) *1.5-3 Min Rest *20 Minutes – 5 PRETTY Reps Above 80% 2: Clean and Jerk (Hang Clean + Push Jerk)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Transfer 3 Minutes @ 16/20 PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Thruster (Pause Thrusters) 5@Bar, 5@50%, 3@60%, Then 3×3@70-80% or HBD WT w/ 2s Pause *2 Min Rest *Use Appropriate WT for Position Focus w/ FULL ROM Conditioning Metcon (AMRAP – Reps) 12-Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 2x96m (Burpee Penalty) PT/OHS/SOTS Press 2x10e (30s) Skill Practice Snatch (12-15 Minutes) Hang Power Snatch + Hang Snatch: 3+3@Bar, 2+3@50%, Then 3×1+2@60-70% or HBD WT *1-2 Min Rest *IF Never Done – Suggested WT: S-Bar, Rx-55/75, Rx+65+/95+ *Based Off 1RM Snatch Conditioning Metcon...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Power Clean + Hang Clean + Push Press: 2x2e@Bar (30s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% ) *1.5-3 Min Rest *20 Minutes – 5 PRETTY Reps Above 80% 2: Snatch (Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Frog Jump/Push-Up 2×10/10/5 (30s) Strength/Power Back Squat (Pause Squats) 5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75/75-80/75-80% or HBD WT w/ 1s Pause *2 Min Rest *Use Appropriate WT for Position Focus w/ FULL ROM Conditioning Metcon...Read More