Announcements

2023 CrossTraining Open:

Workout #1

*FRIDAY NIGHT LIGHTS!

Date: 2/17

Time: 1800

 

Workout #2

Saturday

Date: 2/25

Time: 0930

 

Workout #3

Saturday

Date: 3/4

Time: 0930

 

Registration:

https://www.CrossTraining.com

Blue Ridge Fitness – CrossTraining

Instructional

CrossTraining Games Open 23.1

(6pm Class only)

FRIDAY NIGHT LIGHTS!

“CHARLIE” Cycle | Week 7 | Block 2

0600, 0930,1200 Classes only

Benchmark WOD

CrossTraining Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossTraining Games Open 23.1 Foundations (AMRAP – Reps)

14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*

*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.

CrossTraining Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

Warm-up

Strength

Shoulder Press (4×4/MW | TEMPO | 3331)

(8m)

Transition: (2m)

Accessory

Dumbell Lateral Delt Raise (3xME/50s)

Rest: (70s) Between sets

Metcon

Metcon (No Measure)

CIRCUIT: 30/30 | 4rds

DB Hammer Curl

WTDBanded Step-outs

DB OH Tri Extension

WTD Banded Hip Bridge
WT: Athlete Choice