Announcements

• 2024 CrossTraining Games Open registration is live:

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

14th annual CF Open begins Feb. 29

• Fresh cooked meal delivery:

Asheville Pro Kitchen

40% off first 4 weeks

Code: BLUERIDGE40

https://ashevilleprokitchen.com

Blue Ridge Fitness – CrossTraining

Instructional

“GOLF” Cycle | Block 3 | Week 9

This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open

Warm-up

Strength

(13m)

Bench Press (3×8/MW)

Workup to heavy set of 8 then strip final set

Metcon

Metcon (Time)

(18m)

100 Double-under

75 Air-squat

50 V-ups

25 Pullups (Buy-in)

Then: with remaining time:

(Work up to heavy complex)

1 Clean + 1 Front Squat

COMPLEX (Weight)

1 Clean + 1 Front Squat