Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Team Relay: Burpee/Air Squat/Gym Sprint 3×5/5/GLap (2-4 Teams) PT/SL Glute Bridge/Vertical Jump 3×10/10e/5 (30s) Conditioning Metcon (AMRAP – Reps) 20 Minute EMOTM (Teams of 2-3) Station 1: 200m Run Station 2: 2 Power Cleans + 3 Burpee Bar Hops S-35/55, Rx-65/95, Rx+95+/155+ Partners...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) BB Complex: Muscle Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs Strength/Power 1: Clean and Jerk (3/3/2/1 Then 1@80, 1@85%, 1@90, 1@75%) 3@Bar, 3@50%, 2@65%, 1@75%, Then 1@80, 1@85%, 1@90%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Back Pedal 2xGLap (Partner Rest) KB Complex: Ribbon + Alt KBS + Goblet Squat 2x10e @ 25/35 (30s) Strength/Power Oly Choice: Clean & Jerk OR Snatch Burgener Warm-Up 3@Bar, 3@50%, 2@65%, 1@70%, Then 1@80, 1@85%, 1@75% *1-3 Min Rest Clean...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLaps (Partner Rest) PT/Shin Box/Frong Jump 2x10e (30s) Pull Plus 2×12 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 5 Front Squats (S-35/55, Rx-65/95, Rx+115+/155+) 10 T2B (S-HKR) 15 Bar Facing Burpees 400m Run Record Total Rds +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Scorpion Kick/Wall Squat 2x10e (30s) Snatch Balance: 3×3 @ Bar-50% of Snatch (Rest A.N.) Strength/Power 1: Snatch ( 3/3/2/1 Then 1@80, 1@85%, 1@90%, 1@75% ) 3@Bar, 3@50%, 2@65%, 1@75%, Then 1@80, 1@85%, 1@90%, 1@75% *1-3 Min Rest 2: Split Squat ( 3x8e...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Wall Ball Ladder 2×1-5 @ 14-16/20 (60s) DB Complex: Curl/Bent-Over Row/Strict Press 2x8e @ 10+/15+ (30s) Strength/Power Push Press (8-1 Strength Ladder ) *Suggested Start: EVERYONE @ Bar *1.5-3 Min Rest Conditioning Metcon (Time) Team Calorie Race Teams of 2-4 Race to 150/225/300...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minute Building in Speed @ 16/20 PT/Air Squat/Pull Plus 2x10e (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 Are A...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes 16/20 PT/Shin Box/Lateral Lunge 2×10 (30s) Wall Squat 2x8e (30s) Strength/Power 1: Front Squat (5@Bar, 5@50%, 3@60%, 2@75%, Then 3×3 15s Clusters ) *Clusters @ 80/85/85-90% *3-5 Minutes Rest 2: Hang Power Clean + Split Jerk (3@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) McKenzie Press-Up/TMC/Air Squat 2x10e (30s) Strength/Power Sumo Deadlift (8-1 Strength Ladder *1.5-2 Min Rest) Suggested Start: S-Bar, Rx-65/95, Rx+95/135 (Start w/ Goal In Mind) Record Heaviest Set Conditioning Metcon (Time) Sprint Repeats Run 400m as...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Team Relay: JJ/Frog Jumps/1 GLap Sprint 3×5/5/1 (2 Teams) PT/TMC/Wall Squat 3×10/10/5 (30-60s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP (Teams of 2-3) 400m Run (Together) 20/30 Thrusters (S-35/55, Rx-55/75, Rx+75/95) 12/18 Burpee Box Jumps (S-AC, Rx-20/24, Rx+24/30) 200m Run...Read More