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 Deadlift (3×9/55% 1xME/50% (Compare to Week 3)) (14m) Deadlift Conditioning Metcon (3 Rounds for time) Run Sprintwork: CIRCUIT: 3rds3x200m *Rest: 2m between setsRead More