Blue Ridge Fitness – CrossTraining
Instructional
“FOXTROT” Cycle, Block 2:
Strength:
Introduction of Auxiliary Power lifting Components
Olympic Lifting:
Continuation with OLY progression.
Conditioning:
Integration of Glycolitic and Oxidative Pathways.
Warm-up
Strength
(14m)
Front Rack Forward Lunge (3×5/80% | 5L/5R)
(14m)
Front Rack Forward Lunge (1xME/50% | (Alternating reps))
Unbroken set
METCON “A” (AMRAP – Reps)
(10m)
ME MB OH ABmat Situps 20/14#
*EOMOM: 10 MB Squat Thrust 20/14#
*Score: Situp reps ONLY
*Rest: (2m)
*Then: METCON “B”
METCON ” B” (AMRAP – Reps)
(8m)
ME Hollow MB Flutter Kick L/R=1 | 20/14#
*EMOM: 5 MB Squat Thrust
Score: Flutter Kick reps ONLY