Blue Ridge Fitness – CrossTraining

Instructional

“FOXTROT” Cycle:

Block 1:

Strength: Concentration on Hypertrophy and muscle endurance.

Olympic Lifting: Technique and progressive overload.

Stamina: Empahsis on Phosphogen pathway (Sprintwork)

Warm-up

Strength

Bent Over Row (3×6/70%
1xME/50%)

(12m)

Weightlifting

Complex

1 High Hang Muscle Clean + 1 High Hang Power Clean + 1 High Hang Squat Clean

Complex (Weight)

HHMC + HHPC + HHSC

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m)

6 Devils Press

8 DB Goblet Squat
WT: 55/35#