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

Wide Grip Bench Press (3×5/80%)

(12m)

Weightlifting

Wide Grip Bench Press (1xME/50%)

Unbroken

Complex

1 High Hang Muscle Snatch + 1 Mid Hang Muscle Snatch + 1 Muscle Snatch

Complex (Weight)

HHMS + MHMS + MS

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (Time)

6rds

6 Front Rack Frwd Lunge L/R=1 | 95/65#

6 Body Builder
Rx+: 135/95#

Cap: (8m)