Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Walking Lunge/Inchworm 2×10/10/6 (30s) Snatch Balance + SOT Press: 2×3+3 @ PVC to Bar (60s) Strength/Power 1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@60% Then 4×1@70-75% w/2s Low Hang Pause *90-120s Rest 2: Split Jerk ( 3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Inverted KB Carry 3 Minutes @ 10+/20+ (Partner Rest) DB Complex: Curl/Bent-Over Row/Thruster 2x8e @ 10+/15+ (60s) Strength/Power BB Dead Row ( 3@Bar, Then 4×5@HBD WT *90-120s Rest) 1 Rep = RDL + RDL/Bent-Row*Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+ Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/Lateral Lunge/Squat Thrust 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations Station 1: Row (Max Cals) Station 2: Burpee Broad Jump (Max Distance – GLe) Station 3: Airdyne (Max Cals) Station 4: Farmer Carry...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Power Clean + Thruster: 2×3+3 @ Bar (60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Hang Power Snatch ( 3@Bar, Then 3×3@50-65% 1RM Snatch ) *Chase Each Set...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) Iron Cross Kick/SL Glute Bridge/Pause Squat 2×10/8e/5 with 3s Pause (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) *1-3 Min Rest *ALL PRETTY *FULL Depth (to appropriate ball Ht if...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes (16/20) In-Out Arm Swing/Air Squat/Pull Plus 2×12/10/10 (No Rest) Skill Practice Toes-To-Bar (10-12 Minutes) -2×10-15s Basic Kip -2×5 Kip + Knees-2-Chest -T2B *Each progression should be 80% mastered before moving to the next. *IF Proficient at Movement: Practice Strict...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride TMC/Lateral Leg Swings/Wall Squat 2×10/10e/5 (30-60s) Snatch Balance + OHS: 2×3+3 @ Bar (60s) Strength/Power 1: Snatch ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: BB RDL (5@Bar, 5@50%, Then 3×8@75-85% or HBD WT ) Romanian Deadlift*Based Off C&J...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3-Minutes (5 Burpee Penalty) PT/TMC/Push Plus 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) Strict Overhead Press*1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) 3RFT 5 Sumo DL (S-65/95, Rx-95/135, Rx+135+/205+) 10 Squat Thrust Bar...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/10/5 (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 2@50%, 2@65%, 1@75%, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Spider Lunge/3s Pause Squat 2×10/GLe/8 (30s) Conditioning Metcon (AMRAP – Reps) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Squat Cleans + 3 Squat Thrust (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: 200m Run (S-150m) Switch Every Minute Last Round of...Read More