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 Speed Ladder Drills: 2-in-2-Out/Scissors-L/Scissors-R 2xEach TMC/Air Squat/Broad Jump 2×10/10/GLe (30s) Athletics 400m Run (Time) Max Effort 400m Run400m Jog (60-70%) Warm-Up Heats of 3-4 Athletes Conditioning Metcon (Time) Triplet w/ Rest 8 Squat Clean (S-35/65, Rx-65/95, Rx+95+/135+) 200m MB Transfer 14+/20 45s High Plank...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Back Pedal 3xGLap (Partner Rest) PVC Halo/Frog Jump/Pull Plus 2x5e/10/12 (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s) 4. Kick Up Walk...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (30s) Wall Squat 2×5 (30s) Snatch Balance 2×3 @ Bar+ (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: Front Squat (5/5/3 Then 3×3@70-80% or HBD w/6-4-2s Pause) 5@Bar, 5@50%, 3@60%, Then 3×3@70-80%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x8e @ 14+/16+ (30s) PT/Shin Box/Air Squat 2×10/10/10 (30s) Strength/Power Overhead Squat ( 5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2-3 Min Rest *ALL PRETTY – FULL DEPTH Conditioning Metcon (AMRAP – Rounds and Reps) 8-Minute AMRAP 5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint + Back Pedal 3 Minutes PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Wall Reach 2x5e (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2) Partner 1: 5 DL (S-75/95, Rx-115/155, Rx+135+/205+) Partner 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13) Switch Every Minute Last Row...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Walking Lunge + Inchworm 2xGLe (30s) PVC Series: PT/Wall Squat/SOTS 2×10/5/5 @ Slow Tempo (30s) Snatch Balance + OHS: 2×2/3 @ Bar Strength/Power 1: Snatch (3/3/2 Then 4×1@70-75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@60% *90-120s Rest 2: Power Clean + Push...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Locomotor Movments 1xGLe Each Broad Jump 2xGLe (Walk Back) Strength/Power Hang Power Clean (5@Bar, 5@50%, 2@60% Then 4×3@70-80% or HBD WT ) *1-2 Min Rest *ALL PRETTY Conditioning CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) Scorpion/Iron Cross/Wall Squat 2×10/10/5 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 10 OH Lunges (S-PVC to 35/45, Rx-65+/95+) 15 T2B (S-HKR) 20 DU’s (S-60 Singles) 400m Run 800m Row Record Total Rds + Reps...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each 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: Muscle Snatch (Take 5 Minutes to Find HBD 3,...Read More