Blue Ridge Fitness – CrossTraining

Instructional

*Test Week: Monday 28 December 2020 – Saturday, 02 January 2021

*Athletes will be gathering data on all Power lifts, specific accessory, Benchmarks on metabolic as well as using the opportunity for deload. ( Be diligent with data recording to gain accurate numbers moving into upcoming Cycle.)

**”UNIFORM” Cycle begins Monday, 04 January 2021

Benchmark WOD

Athlete Choice of any Benchmark.

All athletes judged. (If working from remote must submit video to Coach)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

is: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Benchmark/Stamina

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run