Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump/Gym Sprint 2×10/GLap (Partner Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 10 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+) 20 Squat Thrust Bar Hop (S-Step Over) 40 DU’s (S-120 Singles) 400m Run 600m Row Record total...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s) Power Clean + Thruster 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then work up in 5-10 lbs increments) 3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up in 5-10 lb Increments Until 1st...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Toss 3 Minutes 16/20 Spider Lunge/Wall Squat/Push-Up 2xGLe/5/5 (30s) Athletics Exploive MB Toss (2 Warm-Up Tosses @ 60-70%, Then 3 Attempts) From a kneeling position – max distance forward MB Toss 14/20*1 Minute Rest *Record Longest Distance Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hoops 3 Minutes (Partner Rest) KB Ribbon/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Toes-To-Bar (10-15 Minutes) * 2×10-15s Basic Kip * 2×5 Kip + Knees-2-Chest * 2×5 KTE * T2B Each progression should be 80% mastered before moving to the next. 60s...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Speed Skater 2×10/10/20 total (30s) Wall Squat 2×8 (30s) PVC Series: Snatch Balance + SOTS Press 2×3+10 (30-60s) Strength/Power 1: Snatch (3/3/2/1 Then work up by 5-10 lb increments) 3@Bar, 3@50%, 2@60%, 1@70% Then Work Up in 5-10 lb Increments Until 1st...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Broad Jump + Bear Crawl 2xGLap (Partner Rest) PVC Series: PT/OHS/Snatch Balance 2×10/10/5 (30s) Strength/Power Snatch Balance ( Take 10-15 Minutes to Find HBD 1 ) 5@Bar, 3@50%, 2@60%, 1@70% Then 1-3 Sets of 1 *Suggested Start: EVERYONE – BB or PVC Pipe...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Team Relay (2-4 Teams): JJ/Frog Jump/Sprint 2×10/10/Glap PT/Wall Squat 2×15/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 25-Min AMRAP (Teams of 2-3) Cash-In: 1000m/1500m (Switching Every 250m) Then… 10/15 Hang Power Snatch 20/30 Squat Thrust Team 400m KB Transfer (20/35 – 1...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe PVC Series: PT/OHS/SOTS @ Slow Tempo 2x10e (30s) Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+ Strength/Power 1: Snatch (3/3/2 Then 4×1@60-75% or HBD w/2s Pause) 3@Bar, 3@50%, 2@60%, Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes KB Ribbon/Lateral Lunge/Vertical Jump 2×10/10/5 @ 20/35 (30s) Strength/Power Hang Power Clean (5@Bar, 5@50%, 2@60% Then 3×3@75-85% or HBD WT ) *1-2 Min Rest *ALL PRETTY – Unbroken Conditioning Chasing 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP 60 Cal Row 50 Wall Ball (S-Air Squat to Ball, Rx-14+/16+) 40 DU’s (S-120 Singles) 30 Alt Lunges @ BW 20 Push-Ups (S-Knee, Rx-C2F, Rx+HSPU)...Read More