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 Rack Reverse Lunge (3×9/55% 1xME/50% (Compare to week 3)) *(60%) 9L/9R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (3 Rounds for time) Sledwork: CIRCUIT:...Read More