Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Crab Walk + Sprint 3 Minutes (Partner Rest) PT/TMC/Banded Face Pull 2×10/10/10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@85%) *1-2 Min Rest *ALL PRETTY – Full ROM Conditioning Metcon (AMRAP – Reps) 3 Min AMRAPs AMRAP 1: 200m Run...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay (2-4 Teams): Complete 2 Cycles PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP (2-3 Athletes) Cash-In: 800m MB Transfer at 16/20 – Switch A.N. 20/30 Front Rack Lunges (S-BW to 35/55, Rx-55/75, Rx+75+/95+) – Switch A.N....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) Burgener Series (Low Hang) + Snatch Balance: 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + OHS) 2+2@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-85% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes) 2: Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Dyna Hoops 2 Minutes @ 14+/16+ lbs KB Complex: RW/Goblet Lunge/SA OH Hold 2×10/5e/15s Each @ 20+/30+ (30s) Skill Practice Split Jerk (12-15 Min) Step 1: PVC Split Jerk 2×3 w/ 10s OH Hold On Last Rep (30s) Step 2: Push Press +...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 (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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) Conditioning Walk B4U Run (AMRAP – Rounds and Reps) 20-Minute AMRAP 3 Wall Walks (S-6 Inchworm Hand Walks) 6 OHS (S-35/55, Rx-55/75, Rx+65+/95+) 400m Run Record Rds + Reps Cool Down Partner...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Jumping Ball Slam Ladder 2×1-5 at 14+16+ (60s) PT/TMC/Air Squat 2×10/10/10 (No Rest) Strength/Power Thruster (Strength Ladder From Floor ) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable *1-2 Min Rest *ALL PRETTY – Max 2 Sets Above Previous 1RM (15...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PVC Halo/Freestanding Leg Swing/Frog Jump 2x5e/10e/10 (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)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner 3 Burpee + GLap Sprint Relay 3 Minutes (Partner Rest) PT/Scorpion Kick/Air Squats 2×10/10/10 (No Rest) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable *1-2 Min Rest *ALL PRETTY – Max 2 Sets Above Previous 1RM...Read More