Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer @ 16/20 3 Minutes PT/Scorpion Kick/Iron Cross Kick 2×10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Minute AMRAP 400m Run (Banded Together) 20 Front Rack Lunges (S-35-55/45-75, Rx-65/95, Rx+95/135) – Switch Every 10 20 Bent-Over Rows (Same WT as...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) OHS + Snatch Balance 2×5+3 @ Bar (30-60s) Strength/Power 1: Snatch (Heat Check ) 3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-2 Min Rest *20 Minutes to Establish 1RM for the Day *MAX 2 Close...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Strength/Power Close-Grip Bench Press (8@Bar, 5@50%, Then 3×8@60-65% or HBD WT ) *2 Min Rest *IF No Number: Base Off 90% 1RM Bench Press *2010 Tempo – FULL ROM...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hoops 2 Minutes @ 14+/16+ PVC Halo/Speed Skaters/Supermans 2x10e/10e/10 (30s) Conditioning Metcon (AMRAP – Reps) 3 Minute AMRAPs 1: 300m Row + MAX TGU (S-BW to AC, Rx-20/30, Rx+35/50) 2: 300m Row + MAX Alt DB Snatch (S-AC, Rx-20/30, Rx+35+/50+) 3: 300m...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Grip Strict Press + OHS 2×3+3 @ Bar+ (30s) Strength/Power 1: Snatch (Hang Snatch) 3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT *2-3 Min Rest *12-Minutes w/ Unbroken Sets 2: Clean and Jerk (Power Clean + Push Press...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) Wednesday 3 min run/row/ride Partner Sprint Relay w/ Burpee 2 Minutes McKenzie Press-Up/TMC/Frog Jump 2×10/10/10 (30s) Strength/Power Clean (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, Then 2@80%, 1@90%, 1@100-105% IF Applicable *2 Min Rest) *Full Squat Clean – Work Up to HBD 1 – Max 2 Misses At...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Spider Lunge/Wall Squat 2×10/10/5 (30s) Skill Practice Rope Climb (15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Lateral Leg Swing 2×10/10/5e (30s) Power Clean + FS + Split Jerk: 2x3e@Bar (30s) Strength/Power 1: Clean and Jerk (Heat Check ) 3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-2 Min Rest *20 Minutes to Establish 1RM...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride 2x Team KB Relay @ 20+/30+ (2-3 Teams) KB Halo/Goblet Squat 2×10/10 @ Above KB WT (30s) Strength/Power BB Lateral Lunges (5e@BW, 5e@LBD WT, Then 3x10e@HBD WT) *2 Min Rest *Suggested WT: S-BW to 35/55, Rx-55/75, Rx-75/95 *Complete One Side at a Time –...Read More

Bluprint Fitness – Bluprint Barbell ClubRead More