Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Bear Crawl + Skip 3 Min (Partner Rest) PT/Basic Kip/Frog Jump 2x10e (30s) Strength/Power **B&B Attendees** Floor DB Strict Press + 30s Sky Dive Hold: 5@LBD WT, Then 4×8@HBD WT (1-2 Min) Suggested WT: S-12/20, Rx-20+/30+ Bench Press (Work up to 1RM) 8@30-50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Plank Shoulder Tap Ladder: 2×2-10 (30-60s) Forward-Backwards Arm Circles/Air Squat/Burpee 2x10e/10/5 (30s) Strength/Power Bench Press (WORK TO 1RM) 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+ *2-4 Minute Rest Between 80%+ Sets *Max 2 Lifts Above 100% *ALL PRETTY – FULL ROM Mobilize Foam...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2×10/10/10 (30s) Snatch Grip: Power Shrug/Snatch/OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + Snatch Balance ) 2+2@Bar, 2+2@50%, 1+2@60%, Then 3×1+1@70-80% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes) 2: Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Forward/Backwards Run 3 Minutes (Partner Rest) PT/SL Wall Reach/Kip 2×10/5e/10 (30s) Strength/Power OH Walking Lunge (8@PVC, 8@LBD WT, Then 3×8@HBD WT ) *1-2 Min Rest *Elbows MUST Remain Locked Out w/ Controlled Steps *Suggested Start WT: S-15-35/35-45, Rx-45/65, Rx+65+/95+ Conditioning Helen (Time) 3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 3 Minutes PVC Series: Halo/OHS/Hinge 2x5e/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (2-3 Athletes) 100 DUBS (S-200 Singles) 50 Cal Row – Switch Every 10 Cals 30 Wall Ball – Switch Every 5 Reps 10 DLs...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/TMC/3s Pause Air Squat 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% ) *1.5-3 Min Rest *5 PRETTY Reps Above 80% (18 Minutes) 2: Snatch (Complex: Hang Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 3 Frog Jump + GLap Sprint Relay 3 Minutes (Partner Rest) PT/Lateral Lunge/3s Pause Squat 2×10/10/5 (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@85% ) *5 Rep Limit *1-3 Min Rest *ALL PRETTY – Full ROM Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30s) KB Ribbon/Goblet Squat/Dead Hang 2×10/10/20s @ 20+/30+ (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. Tripod to Horizontal...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch ( 3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90%) *1.5-3 Min Rest *5 PRETTY Reps Above 80% (18 Minutes) 2: Clean and...Read More