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 Deadlift (Establish 1RM) Benchmark/Stamina 1000m Row (Time) Max Effort 1000m Row2 HeatsRead 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 Bent Over Row (Establish 1RM) (15m) ALL 1RM Attempts will be judged Benchmark Gymnastics Strict Pull Up (Max Effort) All Max Effort Attempts will be judged. *2 Heats Flexed Arm Hang (Time) Scaled option for athletes without strict pull-upRead 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 “YANKEE” Cycle begins Monday, 02 October. Warm-up Benchmark/Strength Back Squat (Establish 1RM) * ALL 1RM attempts must be judged (20m) Benchmark/Stamina 800m Run (Time) Max Effort 800m RunRead 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 Bench Press (Establish 1RM) (15) *All 1RM attempts must be JUDGED. Benchmark Gymnastics Push-ups (Max effort) *All ME attempts will be JudgedRead more

Blue Ridge Fitness – CrossTraining Warm-up Group Warmup 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (30m) 100m Run 100 Double-Under 10 Stone G2S 75/50 10 WallBall Shot 20/14 10 Hanging Knee Raise 10 Mountain Climber L/R=1 10 SB Front Squat 50/35 150m Run 150 DU 15 G2S 15 WBS 15 MTN CMR 15 FS 200/200/20/20/20/20/20, 250/250/25/25/25/25/25, 300/300/30…*Rx+: With Body Armor/Vest/RuK *1 Athlete working on ALL exercises (Including Run) *Run can be split into 25,50,75,100m etc segments as desiredRead more