Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Goblet Lunge + KB Transfer: 2xGLap @ BW-30/50 (Partner Rest) KB Ribbon/TMC/Burpee Broad Jump 2×10/10/3 (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/3s Pause Squat/Pull Plus 2x10e (30s) Conditioning Metcon (Calories) 3 Min AMRAPs 10 Pull-Ups (S-Basic Kip Only/3010 Ring Row, Rx-Chin, Rx+C2B) 20 Wall Ball Shots (S-MB Thruster, Rx-16/20) Max Cal Row *4 Rounds – 3 Min Rest...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Front Squat + Split Jerk: 2x2e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM) 3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets to Find 1RM *1-3 Min Rest *Max 3 Close...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner KBS Ladder: 2×2-8 @30+/45+ (60s) McKenzie Press-Up/Spider Lunge/Frog Jump 2×10/10/10 (30s) Strength/Power Deadlift (8/5/3/1/1/1/1 *1-3 Min Rest) TEST 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+% *1-3 Min Rest *ALL PRETTY – LISTEN TO COACH RECOMMENDATIONS Conditioning Metcon (AMRAP – Reps) Triplet w/ Rest...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/KB Goblet Squat: 2×12/12/12 @ 30+/40+ (30s) Power Snatch + OHS + Snatch Balance 2x2e @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl+ Sprint 3xGLap (Partner Rest) PVC Halo/Air Squat/F-B Shoulder Roll: 2x5e/10/5e (30s) Skill Practice HSPU Practice (12-15 Minutes) 12-15 Minutes Step 1: 10s Tripod Hold 1-2x10s (Rest A.N.) Step 2: Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner 3 Inchworm/Sprint + Back Pedal: 2xGLap (Partner Rest) PT/TMC/OHS 2×15/10/10 (30s) Strength/Power Overhead Squat (TEST DAY PARTAY!) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY – FULL DEPTH Conditioning Metcon (AMRAP – Reps) 6...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay x 2 KB Ribbon/Shin Box Rotation/Burpee 2×12/10/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Minute AMRAP 50/75 Cal Row/Ride 50/75 DUBS (S-150/225 Singles) 50/75 Wall Ball Shots (S-AC, Rx-16/20) 50/75 Power Cleans (S-Bar to 55/85, Rx-65/95) *Record Total Rds +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Tempo Air Squat: 2×10/10/8 w/ 3010 Tempo (30s) Burgener Series (Low Hang Snatch): 2x2e@Bar (30-60s) Strength/Power 1: Snatch (Complex – Snatch + Snatch Balance) 3+3@Bar, 2+1@LT WT, 1+1@50%, Then 3×1+1@60ish% *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM 2: Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Broad Jump + Sprint: 2xGLap (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) BB Complex: Power Shrug + Power Clean + Push Press 2x3e @ Bar (60s) Conditioning Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#AC Options: Bar-85/125 (Wt Should Be Less...Read More