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 (3×7/70%)
(14m)
Sumo Deadlift (1xME/50%)
(Compare to week 6)
Metcon (3 Rounds for weight)
CIRCUIT: 45s/45s | 3rds
Floor DB Hex Press
DB Front Squat
DB Gorilla Row
DB RDL
WT: Athlete choice
Rx+: With Body Armor/Vest/RuK 20/14#