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)
Sumo Deadlift (3×6/75%)
(14m)
Sumo Deadlift (1xME/50%)
Metcon (AMRAP – Rounds and Reps)
With a (20m) running clock
600m Run
100 ABmat Situps (Buy-in)
Then: With remaining time:
AMRAP
9 Ring Dip
11 WBS 20/14#
13 Plank Jack