Announcements

• 2024 CrossTraining Games Open registration is live:

https://games.CrossTraining.com/register/open

14th annual CF Open begins Feb. 29

Blue Ridge Fitness – CrossTraining

Instructional

“GOLF” Cycle | Block 2

Strength Components will be periodized of %’s

Week 1: 3×12/50%

Week 2: 4×8/70%

Week 3: 5×6/80%

Week 4: 3×5/85%

*IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s.

Warm-up

Strength

Shoulder Press (3×12/50%)

(8m)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a (20m) Running clock:

500m Run

400 Single-Under

300 MB Flutter-Kick L/R=1

200 MB Toe Tap L/R=2

100 MB Squat (Buy-in)

Then: With remaining time: AMRAP

10 MB Pushup

10 MB Squat Thrust

10 MB Russian Twist L/R=1
Rx+: Vest: 20/14#

Score: AMRAP ONLY