Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PT/TMC/SL Wall Reach: 2×10/10/5e (30s) Skill Practice Pistols (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow...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 + Snatch Balance: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70, Then 3×2@75-80%) *1.5-2 Min Rest *18 Minutes Running Clock *No More Than 10s Between Reps On Sets of 2 2: DB SA Row (3x12e @...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) McKenzie Press-Up/Scorpion/Iron Cross: 2x10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) Team 22-Minute AMRAP (2-3 Athletes) Cash-In: 1000m Row 10 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) – Switch Every Rep 15 Synced Bar Facing...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) KB Ribbon/KBS/SA OHS: 2×10/10/5e @ 20/30 (30s) Strength/Power 1: Snatch (Complex: Snatch + Hang Snatch ) 3+2@Bar, 2+1@50%, 2+1@60%, Then 3×1+1@70-75% *1.5-3 Min Rest *15 Minutes – Pick Appropriate WT 2: Strict Press (5@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Skip 3 Minutes (Partner Rest) PT/Banded Rev Fly/Frog Jump: 2×10/10/10 (30s) Strength/Power Bench Press (10@Bar, 5@50%, Then 3×10@60-70% or HBD ) *2 Min Rest *2010 Tempo – Use Appropriate WT Conditioning Metcon (Time) For Time: 21-15-9 T2B (S-HKR) Burpee Box...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes (Partner Rest) KB Complex: Ribbon/Goblet Squat/OH Hold: 2×10/10/30s @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 400m Run 20 Wall Ball (S-KB Thruster 20/35, Rx-16/20) 10 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+125+/185+) 5 HSPU...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/OH 3s Pause Squat 2×10/10 (30s) Strength/Power 1: Snatch Balance (3@Bar, 3@50%, Then 3×2@60-70% or HBD WT ) *1.5-2 Min Rest *Use Appropriate WT to Complete in GREAT Form Based On 1RM Snatch *10 Minutes 2: Back Squat (5@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/3s Pause Air Squat/Banded Front Rack Stretch: 2×10/5/30s Each Side (30s) Strength/Power Clean and Jerk (3/3/2 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@80%, 1@85% or HBD WT *1.5-2 Min Rest *USE APPROPRIATE WT – Full Clean/Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3 Minutes 16/20 (Partner Rest) PVC Halo/Scorpion Kick/Push-Up: 2x5e/5e/5 (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s) 4. Kick 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 + Snatch Balance: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (Heat Check ) 3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT Until First Miss *1-2 Min Rest *18 Minutes to Establish 1RM for the Day *After...Read More