Blue Ridge Fitness – CrossTraining Warm-up Core Metcon Metcon (3 Rounds for reps) EMOM | 12 | 3rds ME/30s Windmill (R) ME/30s Crossover Hanging Knee Raise (R) ME/30s Windmill (L) ME/30s Crossover Hanging Knee Raise (L)*Repeat for 3rds (12m) *Record WT. in “Notes” *3m Transition Accessory Metcon (4 Rounds for reps) EMOM | 16 |...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Superset 10s Rest between exerecises 90s Rest between sets Shoulder Press (4×4/80%) V-up (4xME/30s) *10m *3m Transition Metcon Metcon (Time) (3rds) 300m Run 15 PS (Power Snatch) 95/65# 15 BFB (Bar Facing Burpee)*Rx+: 135/95# *WT: 50-55% of PS 1RM *Note location: Floor/Platform/Outside **Rx Athletes must perform on “Floor”...Read More

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Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Back Day5 Rounds for time. 10 Sumo Deadlift (220lbs) 10 Pull Ups 10 T-Bar Rows (120lbs) 10 Under Hand Chin Ups 400m Row Metcon (Time) 1000m sled push or pullRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Superset 10s Rest between exercises 90s Rest between sets Back Squat (4×4/80%) Strict Pull Up (4xME/30s) *12m *4m Transition Metcon Metcon (Time) 40 DU (Double Under) 15 OHS (Overhead Squat) 95/65# 15 SDHP (Sumo Deadift Highpull) 95/65# 30 DU 12 OHS 12 SDHP 20 DU 09 OHS 09...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Superset 10s Rest between exercises 90s Rest between sets Deadlift (4×4/80%) Handstand Push-ups (4xME/30s) *12m * 4m Transition Conditioning Metcon (6 Rounds for time) 6x100m Sprint *Min 1-3: 60s Rest *Min 4-6: 90s RestRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 1.5 mile time trial. Metcon (Time) Quadzilla5 Rounds for time. 5 Back Squat 75% of 1RM 20 single arm overhead lunges (10 each shoulder) (40lbs) 400m Sprint max incline on treadmill 20 Box jumps (40″box) 10 Split Squat (40lbs dumbbells)Read More

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Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”1 Round for Time 1000m Row 100 Pull Ups 1000m Run 100 Press Ups 1000 Bike 100 Air Squats Complete all reps before moving on to next movement.Read More

Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes CrossTraining Games Open 19.3 Masters (55+) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 35b/20lb 50 dumbbell box step-ups...Read More