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 Deadlift (3×6/70% 1xME/50%) (14m) Conditioning Metcon (6 Rounds for time) Run Sprintwork: CIRCUIT: 6rds6x50m *Rest: 75s between setsRead more

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 Bent Over Row (3×6/70% 1xME/50%) (12m) Weightlifting Complex 1 High Hang Muscle Clean + 1 High Hang Power Clean + 1 High Hang Squat Clean Complex (Weight) HHMC + HHPC + HHSC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (6m) 6 Devils Press 8 DB Goblet SquatWT: 55/35#Read more

Announcements October Challenge! Beginning Monday, October 02. (Get details in class!) Fall schedule update: 0830 CF Class scheduled M-F Programming update: “FOXTROT” Cycle | Block 1 | Week 1 begins Monday, Oct. 02 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 Back Squat (3×6/70% 1xME/50%) (12m) *ME: “Max Effort” Unbroken set Conditioning Metcon (6 Rounds for time) Erg Sprintwork: CIRCUIT: 6rds6x50m *Rest: 75s between setsRead more

Announcements October Challenge! Beginning Monday, October 02. (Get details in class!) Fall schedule update: 0830 CF Class scheduled M-F Programming update: “FOXTROT” Cycle | Block 1 | Week 1 begins Monday, Oct. 02 Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (4 Rounds for reps) CIRCUIT: 60/60 | 4rds Tire Flip Log Squat OH Sledge Stone G2OS*Both athletes working (60s) *Both athletes resting (60s)Read more

Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate precise and accurate numbers moving forward in next cycle “FOXTROT” Cycle begins Monday, 02 October. Warm-up Benchmark/Strength (15) Shoulder Press (Establish 1RM) Benchmark Gymnastics ALL Gymnastics components will be judged Strict Handstand Pushup (Max Effort) Handstand Push-ups ((Kipping) *Scaled option for athletes without strict HSPU) Handstand Hold (Wall) (Time) Wall Supported Pike Push-up (Max Effort) Scaled option for athletes that cannot invertRead more