Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint: 2xGLap (Partner Rest) Burgener Series (Low Hang): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + Snatch Balance) 2+2@Bar, 2+2@50%, Then 3×2+2@60-75% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee Single In/3 Hop + 2 In Each/Free Style Ball Catch PT/OHS/Burpee: 2×15/10/5 (30s) Conditioning Metcon (Time) For Time (2-3 Athletes) Cash In: 1000m Row 3 Rounds 10/15 Thruster – Switch Every Rep 20/30 Squat Thrust Bar Hop – Switch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 16/20 lbs DB Complex: Ribbon/Alt Rev Lunge/OH Hold 2×10/10/20s @15+/20+ (30s) Strength/Power Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT) *1.5-2 Min Rest *Suggested WTs: S-35/55, Rx-55/75, Rx+65+/95+ *3010 Tempo Conditioning Metcon (AMRAP – Reps) 12-Minute EMOTM Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark 30 (AMRAP – Reps) 30 Minutes to Complete: 3 Rounds 50 Cal Row 40 Wall Ball (S-AC MB Thruster, Rx-16/20) 30 T2B (S-HKR) 20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+) 10...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Air Squat 2x10e/10/10 (30s) Hang Clean + Strict Press: 2x3e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/2 Then 3×1-1-1 Cluster) 3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT *2-3 Min Rest *FULL Clean + Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Burpee Ladder: 2×1-5 (30s) PT/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3+@80% ) *1.5-2 Min Rest *ALL PRETTY – Use Appropriate WT for Full ROM *Follow YOUR Numbers (15 Minutes) Conditioning Team Sled Pull...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (3×1-1-1 Clusters at 70%, 75%, 75-80%) 3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT (2-3 Min Rest) *15s Between Reps During Clusters – FULL Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3xGLap @ 16/20 (Partner Rest) KB Halo/Lateral Lunge/Squat Thrust 2×10/10/5 @20/30 lbs (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)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/Leg Circles/3s Pause Air Squats 2×10/10e/5 (No Rest) Strength/Power Back Squat (5/5/3 Then 3/3/3 w/5-3-1s Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *2 Min Rest *ALL PRETTY – FULL...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) PVC Halo/TMC/Frog Jump 2x5e/10/10 (30s) Skill Practice Split Jerk (12-15 Minutes) Step 1: PVC Split Jerk 2×3 w/ 10s OH Hold On Last Rep (30s) Step 2: 3@Bar, 3@50%, 2@60%, Then 3×1@70% (1.5-2 Min) IF...Read More