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

Deadlift (3×9/55%
1xME/50% (Compare to Week 3))

(14m)

Deadlift

Conditioning

Metcon (3 Rounds for time)

Run Sprintwork:

CIRCUIT: 3rds
3x200m

*Rest: 2m between sets