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

Wide Grip Bent Over Row (3×7/70%)

(12m)

Wide Grip Bent Over Row (1xME/50%)

(Unbroken)

Compare to week 6

Weightlifting

Complex

1 High Hang Squat Clean + 1 Mid Hang Squat Clean + 1 Squat Clean

Complex (Weight)

HHSC + MHSC + SC

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (AMRAP – Rounds and Reps)

(9m)

25m Shuttle

9 Pullup

9 AKS 24/16kg
Rx+:

PUL: C2B

WT: 32/20kg