Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Back Squat (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/2m@50% Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100m Run 100 Flutter Kick L/R=1...Read More
Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Weightlifting High Hang Muscle Clean (6×3/Climbing from 65%) E60s High Hang Power Clean (5×3/Climbing from 65%) E75s High Hang Squat Clean (4×3/Climbing from 65%) E90s...Read More
Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Deadlift (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/2m@50% Metcon Metcon (AMRAP – Rounds and Reps) (10m) 5 Hang Snatch 95/65# 10 OHS 95/65#...Read More
Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (Time) 30 S2OH 135/95# 300m Run 30 Snatch 155/105# 300m Run 30 Clean 185/120# 300m RunCAP: (24m) 1 Athlete working at a timeRead More
Blue Ridge Fitness – CrossTraining Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Shoulder Press (Establish 6RM) Wide Grip Shoulder Press (Establish 6RM) Close Grip Shoulder Press (Establish 6RM) (24m) *All 1RM attempts must have judge or video submissionRead More
Blue Ridge Fitness – CrossTraining Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Deadlift (Establish 6RM) Sumo Deadlift (Establish 6RM) Close Stance Deadlift (Establish 6RM) (34m) *All 1RM attempts must have judge or video submissionRead More
Blue Ridge Fitness – CrossTraining Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Bent Over Row (Establish 6RM) Wide Grip Bent Over Row (Establish 6RM) Close Grip Bent Over Row (Establish 6RM) (27m) *All 1RM attempts must have judge...Read More
Blue Ridge Fitness – CrossTraining Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6 Rep Max on all Powerlifting movements. Benchmark/Strength Back Squat (1×6) Establish 1RM Sumo Squat (1×6) Establish 1RM Overhead Squat (1×6) Establish 1RM (30m)Read More
Blue Ridge Fitness – CrossTraining Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Bench Press (Establish 6RM) Wide Grip Bench Press (Establish 6RM) Close Grip Bench Press (Establish 6RM) (27m) *All 1RM attempts must have judge or video submissionRead More
