Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (28m) Running Clock: 30 Floor Press 155/105# 30 Clean 185/120# 30 Deadlift 225/155# (Buy-in) Then: (With remaining time) AMRAP: 10 PULLUP 20 PUSHUP 30 AIRSQUAT*1 ATHLETE WORKINGRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×6/75%) (9m) Transition: (4m) Metcon Metcon (6 Rounds for time) (2rds) 200m Run Timed Unbroken SA KB TSTR Rest: TBD (After each rd) (2rds) 300m Run Timed UB SA KB Hang Squat Clean Rest: TBD (2rds) 400m Run Timed UB Burpees over Bell Rest: TBD*CAP: (22m)...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×6/75%) (14m) Transition: (4m) Metcon Metcon (6 Rounds for time) Sprintwork: 50m Run Rest: 60s 50m Row Rest: (60s) 15s Bike (CAL) Rest: (60s) 100m Run Ret: (90s) 100m Row Rest: (90s) 30s Bike (CAL)Rotate in heatsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×6/75%) (9m) Transition: (3m) Metcon A: Metcon (AMRAP – Rounds and Reps) (10m) 400m Run (Buy-in) Then: AMRAP 10 T2B 8 Box Jump 30/24″ 6 Burpee to Plate 3″Rest: (3m) B: Metcon (AMRAP – Rounds and Reps) (8m) 300m Run (Buy-in) Then: AMRAP 8 K2E...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Reps) 60s ME TSTR 95/65 60s Rest 60s ME SDHP 95/65 60s Rest: 45s ME TSTR 135/95 45s Rest 45s ME SDHP 135/95 45s Rest 30s ME TSTR 155/105 30s Rest 30s ME SDHP 155/105WT: Start 50% TSTRRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×6/75%) (13m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 AKS 10 SA Push Press 10 Front Squat *1 TGU EMOMWT: 24/16kg Rx+: 32/20kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 400m Run 40 Snatch 75/55# Rest: (2m) 400m Run 40 C&J 75/55# Rest: (2m) 300m Run 30 Snatch 95/65# Rest: (3m) 300m Run 30 C&J 95/65# Rest: (3m) 200m Run 20 Snatch 115/75# Rest: (4m) 200m Run 20 C&J 115/75#...Read More

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on All Bench Pressing movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (30m) running clock to establish Max sets Bench Press (Workup to 8 Rep Max) Wide Grip Bench Press (Workup to 8 Rep...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT | 4RDS 60s Log Flip/Hang Hollow Hold 60s MB Pushup/Squat Hold 60s Stone G2S/Plank Hold 60s WallBall Shot/Hollow Hold 60s RestAthlete (A) Working, Athlete (B) Holding. *Both athletes rest YOGA RESTORATIVE (16m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) (5rds) 5 DB Devil Press 55/35# 5 DB Step On-Over 24/20″ 100m Run *Rest: Equal time it took athlete to perform the rdScore: TOTAL TimeRead More