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 (3×8/60
1xME/50%)

(14m)

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

Conditioning

Metcon (4 Rounds for time)

Erg Sprintwork:

CIRCUIT: 4rds
4x150m

*Rest: (1m45s) between sets