Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all Squat movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (30m) running clock to establish Max sets Back Squat (Workup to 10 Rep Max) Front Squat (Workup to 10 Rep Max) Overhead Squat...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 10 Rep Max) Wide Grip Bench Press (Workup to 10 Rep...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) A: Metcon (AMRAP – Rounds and Reps) (14m) 100m Farmer Walk 50 SB Pushup 50 SB Deadlift*1 Athlete working movement/1 Athlete Holding KB *REST: (4m) Then: METCON B: B: Metcon (AMRAP – Rounds and Reps) (12m) 50m Farmer Carry 25 Pullup 25 KB...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Shoulder Press (4×10/65%) (8m) Transition: (3m) Conditioning Metcon (4 Rounds for reps) CIRCUIT: 30/15 | 4rds DB Floor Press DB Split Squat (L) DB Bent Over Row DB Split Squat (R) *Rest: (45s) Between setsWT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Stance Deadlift (4×10/65%) (13m) Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 60/30 | 3rds Handstand Walk ABmat Situp Strict Pullup VupRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bent Over Row (4X10/65%) (9m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 10 MB Chest Slam 20/14# 8 MB Clean 6 Power Clean 185/120# Rest: (4m) (6m) 10 WallBall Shot 20/14# 8 MB Burpee 6 Front Squat 135/95#WWT: 65-70% of Clean 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (4×10/65%) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 200m Run 08 Strict Shoulder Press 95/65# 10 Back Rack Reverse Lunge 95/65# L/R=2 24 Double UnderWT: 65% of SP 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×10/65%) (13m) Transition: (4m) Conditioning Metcon (5 Rounds for time) 50m Sprint Rest: (60s) 100m Sprint Rest: (2m) 200m Sprint Rest: (3m) 300m Sprint Rest: (4m) 400m SprintRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (36m) 200m SB Run 100m Run 50 WallBall Shots 40 SB Stepup 30 SB Hang Clean 20 Pullup 10 SB BurpeeSB: 55/35# *1 Athlete workingRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Shoulder Press (4×10/65%) (8m) Transition: (3m) Metcon Metcon (3 Rounds for reps) CIRCUIT: 40/20 | 3rds ABmat Situp Russian KBS Weighted Flutter L/R=1 American KBSWT: Athlete ChoiceRead More