Blue Ridge Fitness – CrossTraining

Instructional

Benchmark/Deload Week:

Benchmark:

Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components.

Deload:

Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery.

*It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate precise and accurate numbers moving forward in next cycle

“FOXTROT” Cycle begins Monday, 02 October.

Warm-up

Benchmark/Strength

Deadlift (Establish 1RM)

Benchmark/Stamina

1000m Row (Time)

Max Effort 1000m Row
2 Heats