Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Rev Lunge/Pull Plus 2x5e/5e/10 (30s) Skill Practice Toes-To-Bar (12-15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 30-60s) Step 2: Basic Kip 2×10 (Rest 30s) Step 3: Kipping HKR 2×5-8 (Rest 30s) Step 4:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner OH Plate Carry + Transfer 3 Minutes @ 15/25 PT/TMC/Frog Jump 2x10e (30s) Strength/Power Split Jerk (5/3/2 Then 3×1 + 10s OH Hold) 5@Bar, 3@50%, 2@60%, Then 3×1 + 10s OH Hold @70-80% or HBD WT *1.5-2 Min Rest *ALL PRETTY – WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PT/TMC/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 22-Minute AMRAP (2-3 Athletes) 20 Bent-Over Row (S-35/55, Rx-55/75, Rx+65/95) – Switch Every 5 20 Wall Ball (S-AC, Rx-16/20) – Switch Every 10 20 KBS (S-20/35,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/TMC/Thruster 2×8/8/8 @ Bar (60s) Strength/Power 1: Front Squat (Work up to 1RM) 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+ *1-3 Min Rest *ALL PRETTY – Full ROM – Max 2 Reps Above Previous 1RM 2: Snatch Balance (3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Walking KBS + Transfer @ 20+/30+ 3xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) DL/Hang Power Clean/Strict Press 2x5e@Bar (30-60s) Conditioning 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105#...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3×183 (Burpee Penalty) DB Complex: Ribbon/Goblet Squat/Windmill 2×10/10/5e @ 15+/25+ (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations Station 1: Row/Airdyne Sprint – MAX Cals Station 2: TGU (S-BW to 15/20, Rx-20/30, Rx+35+/50+) – MAX Reps Station 3: Plate Zercher Carry (S-15/25,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/3s Pause Squat Jump 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (Work up to 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-4 Sets to Find 1RM *1-3 Min Rest *Max 2 Close Misses @...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Lateral Shuffle 2xGLap (Partner Rest) PT/Inchworm/3s Pause Squat 2×10/5/5 (30s) Strength/Power Back Squat (Work up to 1RM) 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+ *1-3 Min Rest *ALL PRETTY – Full ROM – Max 2 Reps Above Previous 1RM Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Inverted SA KB Carry @ 15+ lbs 3xGLap (Partner Rest) KB Complex: Fig 8/Lateral Lunge/Toe Tap 2×10/5e/30 @ 20+/30+ (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Partner 5 Inchworm + Glap Sprint (Partner Rest) PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (Work up to 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-4 Sets to Find 1RM *1-3 Min Rest *Max 2...Read More