Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Sumo Deadlift (3×6/75%) (14m) Sumo Deadlift (1xME/50%) Metcon (AMRAP – Rounds and Reps) With a (20m) running clock 600m Run 100 ABmat...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×6/75%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Power Clean +...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×6/75% ) Front Squat (1xME/50%) Unbroken Metcon (AMRAP – Rounds and Reps) (16m) 8 Pullup 12 Box Jump 24/20” 18...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) Circuit: 2m/1m | 3rds Sled Push 165/125# 2A Farmer Walk 24/16kg Stone G2S 75/50# Pushup + Shoulder Tap L/R*Sled is pushed WALKING (No running) *Farmer Walk is 2A suitcase Carry (No running) *2min work 1min rest *1...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Rack Forward Lunge (3×5/80% | 5L/5R) (14m) Front Rack Forward Lunge (1xME/50% | (Alternating reps)) Unbroken set METCON “A” (AMRAP –...Read More

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 Wide Grip Bench Press (3×5/80%) (12m) Weightlifting Wide Grip Bench Press (1xME/50%) Unbroken Complex 1 High Hang Muscle Snatch + 1 Mid Hang Muscle...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Sumo Deadlift (3×5/80%) (14m) Sumo Deadlift (1xME/50%) Metcon (AMRAP – Rounds and Reps) (21m) 21 Mtn Climber L/R=1 15 WallBall Shot 20/14#...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×5/80%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Muscle Clean +...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×5/80& 1xME/50%) Front Squat (1xME/50%) Metcon Metcon (AMRAP – Rounds and Reps) 2 Dumbbells(18m) 9 DB S2OH 18′ Front Rack...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 5 MB Burpee 20/24# 4 MB Clean + WBS 3 MB Stepup 24/20″ 2 Pullup 1 G2OH 135/95# *Add 2 rep to each station each RD. (Rd 2: 6,5,4,3,2 | Rd3: 7,6,5,4,3…etc)*1 Athlete working at...Read More