Blue Ridge Fitness – CrossTraining Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark/Strength Bent Over Row (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Grace (Time) For Time: 30 Clean and...Read More

Blue Ridge Fitness – CrossTraining Warm-up Athlete Choice (7m) Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Benchmark/Strength Deadlift (Establish 1RM) Sumo Deadlift (Establish 1RM) (24m) *All 1RM attempts must be judged Benchmark Gymnastics Strict Pull Up (1xME) *All Athletes judged...Read More

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (2 Rounds for reps) (2Rds) (2m) MD Sled Push 135/95# (2m) Stone G2OS 70/50# (2m) Declined Pushup 12″ (2m) WallBall Shots 20/14# *Rest: (4m) Rx+: Vest: 20/14# *1 Athlete workingRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (4×11/50% (11L/11R)) E2m15s Accessory Dumbell-Upright Row (3xME/45s) Rest: (45s) WT: MW (Athlete Choice) Metcon (AMRAP – Rounds and Reps) (9m) AMRAP 100m SB Run 9 T2B 9 SB Squat Clean Rest: (3m) (8m) AMRAP 50M SB Run 8 Bar Dips 8 SB TSTR *SB: 50/35# *Bar...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×11/50%) E2m15s Accessory Bulgarian RDL (3xME/45s) Rest: (45s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (20m) 10 Box Jump 24/20″ 15 MB Pushups 10 MB Stepups 15 MB ABmat Situps *EOMOM: 50 Double-Under MB: 20/14#Read More

Blue Ridge Fitness – CrossTraining Instructional *Final Week of “INDIA” Cycle * Benchmark/Deload Week; Monday, September 23rd-28th * “JULIET” Cycle Begins; Monday, September 30th Warm-up Strength Overhead Squat (4×11/50%) E2m15s Accessory Overhead Tricep Extension (3xME/45) Rest: (45s) Between sets WT: MW Conditioning KB FlowCircuit (Weight) CIRCUIT: 30/30 | 4rds Hang Snatch (R) Front Rack Cossack...Read More

Blue Ridge Fitness – CrossTraining Instructional *Final Week of “INDIA” Cycle * Benchmark/Deload Week; Monday, September 23rd-28th * “JULIET” Cycle Begins; Monday, September 30th Warm-up Strength Reverse Grip Bent Over Row (4×11/50%) E2m15s Accessory Dumbell Bulgarian Split Squat (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) Climbing reps starting at...Read More

Blue Ridge Fitness – CrossTraining Instructional *Final Week of “INDIA” Cycle * Benchmark/Deload Week; Monday, September 23rd-28th * “JULIET” Cycle Begins; Monday, September 30th Warm-up Strength Romanian Deadlift (RDL) (4×11/50%) E2m15s Accessory Dumbbell Curls (3xME/45s) Rest: (45s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (16m) 6 Hang Snatch 8 OHS 10...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (4×10/50% (10L/10R)) E2m15s Accessory Dumbell-Upright Row (3xME/40s) Rest: (40s) WT: MW (Athlete Choice) Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (20m) 10 Power Clean 135/95# 10 T2B 10 BB Pushups 10 Pullups *EOMOM: 10 Burpees *Rx+: WT: 155/105# Pull: C2B...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×10/50%) E2m15s Accessory Bulgarian RDL (3xME/40s) Rest: (40s) Between sets WT: MW CORE CIRCUIT Circuit (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Windmill (L) Declined Side Bend (L) Windmill (R) Declined Side Bend (R) WT: MW (Athlete Choice)Read More