Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Lateral Lunge/Wall Squat 2x10e/10total/8 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Snatch + OHS 2+3@Bar, 2+2@50%, Then 4×1+2@60-75%) *or HBD WT *HOOK GRIP – Base Off 1RM Snatch WT *1.5-2 Min Rest 2: Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Min @ 16/20 McKenzie Press-Up/PVC Hinge/Wall Squat 2×10/10/5 (30s) Strength/Power Bent Over Row (5@Bar, 5@HBD WT, Then 3×8 @HBD WT w/3010 Tempo) *Suggested WT: S-35/45, Rx-55/75, Rx+65+/95+ *Chase Each Set 8 Explosive Chest Passes (14+/16+) *1.5-2 Min Rest Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/SL Wall Reach/Squat Thrust 2×10/5e/5 (30s) Conditioning Stationary 16.1 (AMRAP – Reps) 200Minute AMRAP 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Bar Facing Burpees (S-Step Over) 8 OH Lunges (S-AC to 55/75, Rx-65/95) 8 Pull-Ups...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2 Then 4×1+5s OH Hold *1.5-2 Min Rest) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80% *HOOK GRIP + 5s OH Hold After Recovery...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Speed Ladder Drills: 2xSingle High Knee/2 In-2 Out Hop/Scissor-L/Scissor-R Inchworm/Lateral Lunge/Push-Up: 2×5/5e/5 (30s) Athletics Shuttle Run (3 Attempts for FASTEST Time) 5-10-5 Cone Drill*2 Warm-Ups (1- Walk Through & 2- Run Through) *1-2 Min Rest Between 3 Attempts *Record Fastest Time in Seconds Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x100m (Squat Thrust Penalty) PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (No Rest) Skill Practice Toes-To-Bar (12-15 Minutes) 1. 2×10-15s Basic Kip 2. 2×5 Kip + Knees-2-Chest 3. T2B and/or Banded Levers *Each progression should be 80% mastered before moving to the next. *IF Proficient...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Inchworm/Air Squat 2×10/GLe/5/10 (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3/3/2 Then 4×1 + 5s OH Hold *1.5-2 Min Rest) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80% *1.5-2 Min *HOOK GRIP + 5s OH Hold...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Run: Forward/Backwards/Lat-L/Lat-R 2xGLe (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Split Squat ( 5e@Bar, 5e@Lt WT, Then 3x8e@HBD WT ) *Suggested WTs: S-35/55, Rx-55/75, Rx+75+/115+ *2010 Tempo *1.5-2 Min Rest Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station 1: G2OH (S-35/55, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB OH Rev Toss 2x8e @ 14+/16+ (60s) PT/Air Squat/Vertical Jump 2×10/10/5 (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Squat Cleans + 8 Bar Hops (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13) Switch Every...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) Happy Birthday Alexandra! 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Wall Squat 2x10e/Gle/5 (30s) Burgener Series (High Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: 2+1@Bar, 2+1@50%, Then 4×1+1@60-75% ) *Snatch + Low Hang Snacth *1.5-2 Min Rest *HOOK GRIP – Base Off 1RM Snatch...Read More