Blue Ridge Fitness – CrossTraining Benchmark WOD NORAYDA (Time) 16 CAL Row (Buy-in) Then: (5rds) 3 Box Jump-Over 24/20″ 7 Hand Stand Pushup 4 Power Clean 135/95#*2 Heats (All athletes judged)Read More

Blue Ridge Fitness – CrossTraining Instructional *Athlete can choose between any of the following WODs to perform as Benchmark. *Will run in 2 heats. *All athletes will be judged Warm-up Athlete Choice (7min) Benchmark WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Isabel (Time) For Time: 30 Snatches, 135# / 95# Grace (Time) For...Read More

Blue Ridge Fitness – CrossTraining Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge on all 1RM attempts *** “LIMA” cycle to commence 02 Jan.) Warm-up Benchmark Olympic Lifting Split Jerk (Establish 1RM) *10m Benchmark/Strength Back Squat (Establish 1RM) *14m *4m Transition Metcon Metcon...Read More

Blue Ridge Fitness – CrossTraining Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge on all 1RM attempts *** “LIMA” cycle to commence 02 Jan.) Warm-up Skill Transfer Clean Benchmark Olympic Lifting Clean (Establish 1RM) *14m Benchmark/Strength Deadlift (Establish 1RM) *10m *3m Transition Metcon...Read More

Blue Ridge Fitness – CrossTraining Warm-up Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge on all 1RM attempts *** “LIMA” cycle to commence 02 Jan.) Benchmark Olympic Lifting Snatch (Establish 1RM) *14m Benchmark/Strength Bench Press (Establish 1RM) *10m Metcon Metcon (Time) (3rds) 10...Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 100 DU (Double Under) 50 Alt. SA DB Snatch 55/35# L/R=2 *10 B2B (Burpee to Bar) 100 DU 50 SA DB Front Squat 55/35# *10 B2B 100 DU 50 SA DB PushPress 55/35# L/R=2 *10 B2B 100 DU 50 Weighted DB...Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon 12 Days of Christmas (Time) 01 100m Run 02 Box Jump 36/28 03 Thruster 95/65 04 SDHP 95/65 05 Ring Dips 06 AKS 24/16 07 Burpee 08 MB Clean 09 K2E 10 Clapping PU 11 Pullup 12 HC&J 95/65Read More

Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (8 Rounds for reps) CIRCUIT | 20/40 (8rds) 20s/ME Vup*40s Rest after each set *2m Transition Gymnastics Kipping HSPU | Max Effort (2m) *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) OHS (Overhead Squat) 95/65 *5 Bar Over Burpee every 10 reps*Rx+: 115/75# *WT: 50-55%...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (7 Rounds for reps) CIRCUIT (20/40 | 7rds) 20s/ME Deadlift 225/155#Rx+: 275/185# *WT: 55-60% of DL 1RM *3m Transition Gymnastics Ring Row | Max Effort (3min) (*3m Transition) Metcon Metcon (Time) 12/10/8/6/4/2 Push Jerk 155/105# *10 Box Jump after each set 24/20″*Rx+: PJ: 185/125# BJ: 30/24″ *WT:...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (8 Rounds for reps) Circuit (20/40 | 8rds) 20s/ME Power Snatch 135/95# *REST: 40s each Rd.*Rx+: 165/110# *2m Transition Gymnastics Pullup | Max Effort (3min) *4m Transition Metcon Metcon (4 Rounds for reps) (4rds) 30s/ME KB Lateral Jump L/R=1 30s/ME KB Flutter Kick L/R=1 30s/ME American KB...Read More