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 Squat (3×7/65%
1xME/50%)

(14m)

*ME: (Max Effort) Unbroken set (Compare to week 1)

Conditioning

Metcon (5 Rounds for time)

Erg Sprintwork:

CIRCUIT: 5rds
5x100m

*Rest: (90s) between sets