Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Squat (3×8/60 1xME/50%) (14m) *ME: (Max Effort) Unbroken set (Compare to week 1) Conditioning Metcon (4 Rounds for time) Erg Sprintwork: CIRCUIT: 4rds...Read More