Blue Ridge Fitness – CrossTraining Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (9m) 15 Wallball Shot 20/14# 09 Ring Dip 06 BMURest: (5m) B: Metcon (AMRAP – Rounds and Reps) (9m) 15 MB Clean 20/14# 09 Pullup 06 HSPURead More

Blue Ridge Fitness – CrossTraining Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP PUSH-UPS: (ME/3M)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike Push-up (ME/3m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (12m) 48 Double Under 12 DB Frwd Lunge L/R=2 12 DB Floor PressRest: (6m) Metcon B: Metcon (AMRAP – Rounds and Reps) (10m) 100 Single Under 10 DB Rev Lunge L/R=2 10 DB Renegade Row L/R=2DB: 55/35#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) DEADLIFT: ME/5m @ 55% Metcon (Weight) BENT OVER ROW: ME/5m @ 55% Gymnastics Strict Wide Grip Pullup (ME/3m)Read More

Blue Ridge Fitness – CrossTraining Final Block of “ZULU” Cycle Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (32m) 200m Run 100m SA Farmer Walk 50m SA Farmer Carry 12 AKS 09 SA Rack KB Stepup 24/20″ L/R=2 06 Burpee Over BellKB: 24/16kg Rx+: Body Armor/Vest/RuKRead More

Blue Ridge Fitness – CrossTraining Warm-up Instructional BLOCK “3” (Final Block of “ZULU” Cycle) Strength Metcon (Weight) BENCH PRESS: (ME/5m @ 55%) Metcon (Weight) BACK SQUAT: (ME/5M @ 55%) Gymnastics Metcon (AMRAP – Reps) WIDE GRIP PUSHUP: (ME/3m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups 30 Squats 400m RunRead More

Blue Ridge Fitness – CrossTraining Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete wanting to run “MURPH” as a BM MUST have a judge. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a...Read More

Blue Ridge Fitness – CrossTraining Final week of Block 2 Warm-up Strength Shoulder Press (2xME/60s (Climbing) Rest: (1m45s) between sets WT: 55,60% Back Rack Reverse Lunge (2xME/60s (Climbing)) Rest: (2m) between sets WT: 55/60% *Alternating reps Accessory Dumbell Front Delt Raise (3xME/30s) Rest: (60s) between sets WT: MWRead More