Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Pull Plus/Burpee 2×10/10/5 (30s) Skill Practice Strict Pull-Up (4×5 *90-120s Rest) S-Jumping 3s Negative/5010 Tempo Ring Row, Rx-Chin, Rx+C2B *Chase Each Set w/ 12-15 Standing Hollow Pull Throughs *MUST REMAIN HOLLOW Conditioning Metcon (AMRAP – Reps) 12-Minute...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Frog Jumps 2×10/10/20 total (30s) PVC Series: Snatch Balance + SOTS Press 2×3+10 (30-60s) Strength/Power 1: Snatch (3/3/2/1 Then Work Up by 5-10lbs Until 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up by 5-10 lb Increments Until 1st Miss – Drop...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Crab Walk + Sprint 3 Minutes McKenzie Press-Up/SL Glute Bridge/Frog Jump 2×10/5e/10 (30s) Strength/Power Clean ( 6-1+ Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, Then 1@95+% IF Applicable *90-120s Rest *ALL PRETTY *Max 2 Misses *Record Heaviest WT Successfully Lifted Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 3xGLap (Partner Rest) PT/TMC/Air Squat 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 25-Minute AMRAP (2-3 Athletes) 10/15 Bent-Over Row (S-35/55, Rx-55/75, Rx+65+/95+) 10/15 Wall Ball (S-AC, Rx-16/20) 20/30 KBS (S-20/35, Rx-35/50, Rx-45+/60+) 600/900m Row...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+ Strength/Power 1: Snatch (3/3/2 Then 4×1 w/2s Shin/LH/HH Pause) 3@Bar, 3@50%, 2@60% Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang Pause *90-120s Rest 2: Power Clean + Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Thruster Toss 2x8e @ 16/20 (30s) PT/SL Wall Reach/Wall Squat 2×10/5e/5 (30s) Strength/Power Snatch ( 5@Bar, 3@50%, 2@60% Then 4×2@70-80% ) *2 Min Rest *ALL PRETTY *FULL SNATCH Conditioning Metcon (AMRAP – Reps) 12-Minute EMOTM Minute 1: 5-8 Strict Pull-Up (S-5 Jumping...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Conditioning Metcon (Time) 4RFT 800m Run 15 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F, Rx+HSPU) 10 Box Jumps (S-AC, Rx-20/24) 5 Front Squats (S-35/55, Rx-65/95, Rx+95+/135+) Record Time or Reps (30-Minute Cap) Mobilize Foam Roll...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Inchworm/Broad Jump 2×10/5/5 (No Rest) Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Snatch Complex – SG DL + Hang Power Snatch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride KB Fig 8 + Air Squat Tabata @ 20/35 3 Minutes Tuck Jump 3×5 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *ALL PRETTY *Any Grip Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Power Snatch (S-35/55, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest) McKenzie Press Up/TMC/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder...Read More