Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “Over Under” Team Relay 2x KB Ribbon/Fig 8/3s Pause Goblet Squat 2×10/10/5 @ 20+/30+ (30s) Strength/Power 1: Clean and Jerk (Clusters) 3@Bar, 3@50%, 2@60%, 1@70% Then 2×1-1-1 Cluster @ 75-80% or HBD WT *3-4 Min Rest *15s Between Cluster Reps *Full Clean + Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Side Shuffle 2xGLap (Partner Rest) PVC Halo/Deep MT Climber/Pull Plus: 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS Press: 2x10e (30s) OHS + Hang Snatch: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (Clusters) 3@Bar, 3@50%, 2@60%, 1@70, Then 1-1-1 Clusters@75%/80%/80-85% *15s Between Cluster Reps *2-3 Min Rest *20 Min Running Clock DB Prone Bench Row (3×12 @ HBD WT (12+/20+) )...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Inchworms + Sprint 3×5/GLap (Partner Rest) PT/McKenzie Press-Up/SL Balance Circle 2×10/10/5 Each (No Rest) Strength/Power Back Squat (3s Pause Squats) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@80% or HBD WT w/ 3s Pause *2-3 Min Rest *ALL PRETTY – FULL DEPTH *Use Appropriate WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×143 (Burpee Penalty) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (Time) For Time (2-3 Athletes) Cash In: 1000m Row 3 Rounds 10/15 Thruster (S-35-55/55-75, Rx-65/95, Rx+95+/135+) – Switch Every Rep 20/30 Squat Thrust Bar Hop – Switch Every 5 Reps 400m Run – Run...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Inverted KB Carry + KB Transfer 4xGLap 10+/20+ (Partner Rest) PT/TMC/SOTS: 2×10/10/10 (30s) Strength/Power 1: Snatch (Hang Snatch) 3@Bar, 3@50%, Then 4×2@60-75% *1.5-2 Min Rest *Pick Appropriate WT *15 Min Running Clock 2: Strict Press (5@Bar, 5@50%, 3@60%, 3@70%, Then 3+@80%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Parnter Banded Bear Crawls 3xGLe (Switch Every GLe) PT/Spider Lunge/Broad Jump: 2×10/10/5 (30s) Strength/Power Split Jerk (5@Bar, 3@50%, 2@60% Then 1@70%, 1@80%, 1@85%, 1@90) *1.5-2 Min Rest *If Never Done – Suggested WT: S-35/55, Rx-65+/95+, Rx+95+/135+ *Use Approptiate WT for Fast Lockout Conditioning Metcon...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/McKenzie Press Up/Wall Squat 2x5e/10/5 (No Rest) Strength/Power 1: Snatch (Snatch Balance) 3@Bar, 3@50%, Then 3×2@65-75% or HBD WT *1.5-2 Min Rest *Chase Each Set w/ 10s OH Hold *Based On 1RM Snatch – 10 Minutes 2: Back Squat...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder 2x: 3 Hop + 1In/Icky/Freestyle + Ball Catch PT/Inchworm/Air Squat 2×10/5/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Min AMRAP 600m Run 50 DUBS (S-150 Singles) 30 Alt DB Snatch (S-AC, Rx-20/30, Rx+35+/50+) 15 Push-Ups (S-Knee/Elevated, Rx-HR Push-Up, Rx+HSPU) 10 T2B...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “Bring Sally Up” Air Squat Warm-Up McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power Hang Clean (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100% or HBD WT *1.5-2 Min Rest *Hang Position Start – Full Squat Recovery – Work Up to...Read More