Blue Ridge Fitness – CrossTraining

Instructional

Block 3 | Week 12 of the “SIERRA” Cycle.

This marks the final week of cycle.

Benchmark/Test-out to begin Monday, September 21

Warm-up

Strength

Metcon (Weight)

Bench Press: (ME/6m)
ME “Max Effort”

*Athlete has (6m) to move as much wt. as possible.

*WT: is athlete choice (Adjust wt as needed throughout)

*Score total Reps x wt.

*(10m) Total time,

(4m) warm-up | (6m) working

*Transition: (2m)

Accessory

DB Hybrid Press/Fly (3×12/MW)

(6m)

Transition: (3m)

Metcon

Metcon (3 Rounds for reps)

Circuit | 30/30 | 3rds

ME/30s Double Under

ME/30s Hang Power Clean 135/95

ME/30s Calorie Row

ME/30s S2OH
WT: 50% of S2OH 1RM