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 (3×7/70% | 7L/7R)

(14m)

Front Rack Forward Lunge (1xME/50% | (Alternating reps))

Unbroken set (Compare to Week 6)

Metcon

Metcon (AMRAP – Rounds and Reps)

(18m)

9 MB Pike

9 MB Russian Twist L/R=1

18 Air Squat

18 HRPU
MB: (20/14#)

RX+: Body Armor/Vest/RuK 20/14#