Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s) Strength/Power 1: Snatch (Complex – Balance+OHS) 3+3@Bar, 2+3@50%, Then 3×2+2@60-75% or HBD WT *1.5-2 Min Rest *12 Minutes *Based On 1RM Snatch 2: Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Bear Crawl + Crab Walk 3 Min (Partner Rest) PT/McKenzie Press-Up/3s Pause Air Squats 2×10/10/10 (30s) Strength/Power Clean and Jerk (Work Up to 1RM for the Day) 3@Bar, 3@50%, 2@60%, 2@70%, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% *2-3 Min Rest *Full Clean + Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Dyna Hoops 2 Minutes @14+/20+ PVC Halo/Frog Jump/Basic Kip: 2x5e/10/10 (30s) Skill Practice Strict Pull-Up (4×5 (S-5 Ring Rows+15s Dead Hang, Rx-Chin, Rx+C2B)) *Chase Each Set w/ 3 Broad Jumps *Rest 2 Min Between Sets Conditioning Metcon (Calories) 12-Min EMOM Min 1: 10 DB...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT + SOTS Press 2x10e (30s) Hang Snatch + Snatch Balance: 2×2+2@Bar (30-60s) Strength/Power 1: Snatch (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT *1-2 Min Rest *20 Minutes...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner OH Plate Carry + Transfer 3xGLap @15+/25+ (Partner Rest) PT/TMC/SL Wall Reach 2×10/10/5e (No Rest) Strength/Power OH Split Squat (5e@PVC, 5e@LBD WT, Then 3x5e@HBD WT ) Barbell OH – Split Squat*1.5-2 Min Rest *Suggested WT: S-PVC to Bar, Rx-55/75, Rx+65+/95+ *Balance Accessory Focus...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss @ 16/20 3 Min PT/PVC Hinge/Frog Jump 2x10e (No Rest) Conditioning Metcon (Calories) Partner 20-Min EMOM Partner 1: 30s Row Sprint (Max Cals) Partner 2: 3 Power Snatch + 3 Burpee Bar Hops (S-AC to 55/75, Rx-65+/95+) *Teams of 3: 2...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS: 2x10e (30s) Strength/Power 1: Snatch (5@Bar, 3@50%, 3@60%, Then 3×2@70-80% ) *1.5-2 Min Rest *15 Minutes *Pick Appropriate WT 2: Strict Press (5@Bar, 5@50%, 3@60%, 5@70%, 3@80%, Then 1+@90%) Strict Overhead Press*2-3 Min Rest *Use Appropriate WT to Complete...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Bear Crawl 2xGLa (Partner Rest) Arm Circles/Spider Lunge/Air Squat: 2x10e/10/10 (30s) Strength/Power Floor Press (10@Bar, 5@50%, Then 3×8@65% or HBD WT (60-90s)) If Never Done – Suggested WT: S-Bar to 35/55, Rx-65+/95+, Rx+95+/135+ Conditioning Time Priority Fran (AMRAP – Reps)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer @ 16/20 3-Min PT/OHS/SOTS Press 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 600m Run 20 Front Rack Lunges (S-AC, Rx-45/65) 400m Run 20 Push Press (S-AC, Rx-45/65) 200m Run 20 Muscle Cleans (S-AC, Rx-45/65) *Record Rds +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Complex: Halo/Hinge/Snatch Balance 2x5e/10/5 (No Rest) Strength/Power 1: Snatch (Complex – Hang Snatch + OHS) 3+3@Bar, 3+3@50%, Then 3×2+3@65-75% or HBD WT *1.5-2 Min Rest *12 Minutes *Based On 1RM Snatch 2: Back...Read More