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

Back Rack Reverse Lunge (3×7/65%
1xME/50% (Compare to week 1))

7L/7R

*ME: (Alternating Reps) L/R=2

Conditioning

Metcon (5 Rounds for time)

Sledwork:

CIRCUIT: 5rds
5x50m

(Prowler)

High-side

WT: Athlete choice

*Rest: 1m45s between sets