Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Crab Walk + Back Pedal 3 Minutes (Switch Every GLap) PT/SL Wall Reach/HRPU 2×10/5e/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 8@60, 8@65, 8@65-70% ) *1.5-2 Min Rest *ALL PRETTY – Use Appropriate WT for Full ROM *Follow YOUR Numbers (15 Minutes)...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) PT/Air Squat/Vertical Jump 2×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute Team AMRAP (2-3 Athletes) 40 Cal Row – Switch Every 10 30 Box Jumps (S-AC, Rx-20/24) – Switch Every 5 20 Burpee...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS: 2x10e (30s) Burgener Series (1-High Hang/2-Low Hang/3-Full): 3x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + OHS) 3+3@Bar, 2+3@50%, Then 3×1+2@60-75% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM *12 Minute Running Clock 2: Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes at 16/20 PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s) DL/Handstand Hold (Wall or Box) 2×10/15s @ Bar (30s) Conditioning 1: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDL (S1-95/135, S2-65%, Rx-155/225) HSPU (S1-Neg2Knee/Elevated, S2-HRPU, Rx-HSPU) *To Use Rx WT:...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Muscle Clean/Front Squat/Push Press: 2x5e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT) *1-2 Min Rest *FULL Clean + Split Jerk *12 Minute Running Clock 2: Snatch (Hang Snatch) 3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Team Plate Relay (10-15 lbs Plate: 2 Teams) PVC Halo/Shin Box Rotation 2x5e/10 (No Rest) SA OHS 2x5e @ BW-30 lbs (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAPs 10 Burpee Box Jump Overs (S-AC Step Over, Rx-20/24) 15 Pull-Ups...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Banded Forward-Backwards Run: 3xGLap (Switch Every GLap) PT/TMC/2s Pause Air Squat 2×10/10/5 (30s) Strength/Power Back Squat (5/5/3 Then 3/2/1/1 w/2s Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 2s Pause *2-3 Min Rest *ALL PRETTY – FULL DEPTH...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) PT/OHS/Snatch Balance 2×10/10/5 @ Bar (60s) OHS: 2×8@Bar (30-60s) Strength/Power 1: Snatch ( 3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT) *1-2 Min Rest *FULL Snatch (12 Minutes) 2: Clean and Jerk (Complex –...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 Halo/Goblet Squat/Pull Plus 2×10/10/10 @ 20+/30+ (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: T2B Sets...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Bear Crawl + Sprint 3 Minutes (Partner Rest) PT/Lateral Lunge/Prone Press 2×10/10/10 (30s) Strength/Power Bench Press (5/5/3 Then 3/2/1/1 or HBD WT) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 3010 Tempo *1.5-2 Min Rest *ALL PRETTY – Use...Read More