Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Hang Power Clean (1×3/65% | 1×3/70% | 1×3/80%) E2MOM HANG SQUAT CLEAN (1×2/65% | 1×2/70% | 1×2/80%) E2MOM Clean (6X1/Climbing to MW | Start @ 65-70%) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 OHS (Overhead Squat) 95/65# 9 RD (Ring Dip)Rx+: 115/75# *WT:...Read More

Blue Ridge Fitness – CrossTraining Strength Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Wide Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Close Grip Bench Press (6×1/Climbing to MW | Star @ 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 HPC (Hang Power Clean) 95/65# 9 BFB (Bar Facing Burpee)Rx+: 115/75#...Read More

Blue Ridge Fitness – CrossTraining Warm-up Mobility HIP (12m) Metcon Metcon (Time) 100 DU (Double Under) 50 ABmat Situp (But-in) Then: 21-15-09 SA DB OHS 55/35# Pullup Then: 50 ABmat SU 100 DURead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Hang Power Snatch (1×3/70% | 1×3/75% | 1×3/80%) E2MOM Hang Squat Snatch (1×2/70% | 1×2/75% | 1×2/80%) E2MOM Squat Snatch (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 SDHP (Sumo Deadlift Highpull 95/65# 9 PP (Push Press)...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Romanian Deadlift (1×9/65% | 1×6/70% | 1×3/80%) Sumo Deadlift (6×1/Climbing Starting at 65-70%) *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 PS (Power Snatch) 95/65# 9 TSTR (Thruster) 95/65#*Rx+: 115/75# *WT: 50% of weakest liftRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) ME/3m Burpees (Buy-in) *Both athletes have 3m to accumulate as many burpees as possible. Then: (22m AMRAP) 10 DL (Deadlift) 225/155# 10 GS (Goblet Squat) 24/16kg 10 PUL (Pullup) 10 DB PP (Pushpress) 55/35#*Both athletes working on...Read More

Blue Ridge Fitness – CrossTraining Warm-up Skill Transfer Clean Weightlifting High-Hang Clean (1×3/65% | 1×3/70% | 1×3/80%) *Run as E2MOM Mid-Hang Clean (1×3/65% | 1×3/70% |1×3/80%) *Run as E2MOM Low Hang Clean (6×1/Climbing to MW | Starting @ 65-70%) *Every 90s *3m Transition Metcon Metcon (Time) (3rds) 40 KB Flutter Kick 24/16kg L/R=1 30 AKS...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (1×9/65% | 1×6/70% | 1×3/80%) *Run as E2MOM (6m) Front Squat (1×9/65% | 1×6/70% | 1×3/80%) *Run as E2MOM (6m) Overhead Squat (6×1/Climbing | Starting @ 65%) *Run every 90s *3m Transition Metcon Metcon (Time) (10rds) 9 T2B (Toe to Bar) 6 BJ (Box Jump) 24/20″...Read More

Blue Ridge Fitness – CrossTraining Warm-up Instructional “LIMA” Cycle Overview: This cycle will include more Strength (Powerlifting) during the 1st segment, coupled with more complex weightlifting (Olympic Lifting) Components. Gymnastic Skill components will be integrated 2nd segment leading into the open. Once the open commences (Late Feb.) Strength and heavier lifting METCONS will be integrated...Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 200m Run 42 TSTR (Thruster) 115/75# 18 Bar Muscleup 200m Run 30 TSTR 30 Chest to Bar 200m Run 18 TSTR 42 Pullup Then: 100 ABmat Sit-up Then: 100 Partner Leg Toss*1 Athlete working at a time ** BOTH Athletes Run...Read More