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 (3×7/65%
1xME/50% (Compare to Week 1))

(12m)

Weightlifting

Complex

1 Mid Hang Muscle Clean + 1 Mid Hang Power Clean + 1 Mid Hang Squat Clean

Complex (Weight)

MHMC + MHPC + MHSC

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m)

8 H2OH 95/65#

6 Burpee Pullup