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 Bent Over Row (3×6/70% 1xME/50%) (12m) Weightlifting Complex 1 High Hang Muscle Clean + 1 High Hang Power Clean + 1 High Hang Squat...Read More
Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate...Read More
Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate...Read More
Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate...Read More
Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate...Read More
Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate...Read More
Blue Ridge Fitness – CrossTraining Warm-up Group Warmup 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (30m) 100m Run 100 Double-Under 10 Stone G2S 75/50 10 WallBall Shot 20/14 10 Hanging Knee Raise 10 Mountain Climber L/R=1 10 SB Front Squat 50/35 150m Run 150 DU 15 G2S 15...Read More
