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

(15)

Shoulder Press (Establish 1RM)

Benchmark Gymnastics

ALL Gymnastics components will be judged

Strict Handstand Pushup (Max Effort)

Handstand Push-ups ((Kipping)
*Scaled option for athletes without strict HSPU)

Handstand Hold (Wall) (Time)

Wall Supported

Pike Push-up (Max Effort)

Scaled option for athletes that cannot invert