Blue Ridge Fitness – CrossTraining

Instructional

Benchmark/Deload week:

Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data.

Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days.

Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration.

Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores.

Warm-up

Benchmark WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*2 Heats (All athletes judged)

Benchmark Gymnastics

Push-ups (Max Effort)

*Athlete will perform as many unbroken pushups as possible. *Athlete mayrest in PLANK position ONLY. If athlete breaks position or knees contact deck the set is over.

*2 heats (All athletes judged)