Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30-60s Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Strength/Power Bent Over Row (5@BB, 5@LBD WT, Then 3×8@HBD WT) *1.5 Min Rest *Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+ *2010 Tempo Conditioning Metcon (AMRAP – Rounds and Reps) Death by Wall Ball 12...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: RW/Alt KBS/Thruster 2x8e/8/8 @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations 1: Ski Ergs – Max Cals 2: Static Hold – Side Plank/Glute Bridge/Sky Dive (Switch A.N.) 3: Burpee Box Jump Overs (S-Step Over,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×2@80% or HBD WT) *1-2 Min Rest *15 Minutes – No More Than 10s Between Reps 2: Clean and Jerk (Complex – Power...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Burpee MB Toss 2 Minutes @ 16/20 (Groups of 2-4) PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power Thruster (Squat Clean Thruster) 5@Bar, 5@50%, 3@60%,Then 3×3@70-80% or HBD WT *2 Min Rest *Based off 1RM Thruster *From Floor Each Rep Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lateral Lunge/Broad Jump 2×10/5e/5 (30s) Hang Power Clean + Thruster: 2×3+3@Bar (30-60s) Strength/Power 1: Clean (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 Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s) Skill Practice Handstand Push-ups (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3....Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Lateral Shuffle 2 Minutes (Switch Every GLap) PT/Spider Lunge/Frog Jump 2×10/GLe/10 (No Rest) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x10e@HBD DB WT) Back Foot Elevated on Box/Bench*2 Min Rest *2010 Tempo *Suggested DB/KB WT: S-BW, Rx-15/25, Rx+20+/35+ Conditioning Metcon (Time) For...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (60s) PT/Shin Box Rotation/Inchworm 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 20-Minute AMRAP Max 4 Teams Station 1: 200m MB Transfer @ 16/20 Station 2: Air Squat (Max Reps to Appropriate MB Ht) Station 3: Row/Ski (Max Cals) Teams...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/PVC Hinge/Slow Tempo Wall Squat: 2x5e/10/5 (30s) Strength/Power 1: Snatch (Complex – Snatch/Hang Snatch/OHS) 2+2+3@Bar, 2+2+2@50%, Then 1+2+3@60-70% *1.5-2 Min Rest *15-Minutes – Unbroken Sets 2: Split Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%) *1-2 Min Rest *15-Minutes *Off Rack...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Row/Run/Ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Push Plus 2×15/10/5 (30s) TEST Push-Up (C2F) (1 ME Attempt: S-Elevated, Rx-C2F) Chest-to-Floor push-up with tension kept the entire time.*Warm-Up w/ 1-5 Reps of Push-Up Variation Conditioning Metcon (AMRAP – Reps) 12-Minute AMRAP 0-1...Read More