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

Bench Press (3×6/70%
1xME/50%)

(12m)

Weightlifting

Complex

1 High Hang Muscle Snatch + 1 High Hang Snatch Clean + 1 High Hang Squat Snatch

Complex (Weight)

HHMS + HHPS + HHSS

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (Time)

5rds

8 DB Hang Cluster 55/35#

6 Burpee Box Jump 24/20″
Cap: (8m)