Blue Ridge Fitness – CrossTraining

Instructional

Benchmark/Deload Week.

Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components.

All BM’s must be judged and or video submission to be verified by coach.

Warm-up

Benchmark/Strength

*All 1RM attempts must be judged or video submission.

Back Squat (Establish 1RM)

(20m)

Benchmark Gymnastics

*All Gymnastics BM to be judged or video submission. (2 Heats)

L-Sit Raises (Pullup Bar) (1xME)

*Sets end when athlete drops from bar or rests excessively.