Blue Ridge Fitness – CrossTraining Warm-up Strength Teams of 2 “A” Strength Conditioning (Weight) (6m) M1-4: ME Floor Press M4-6: ME Pushups *WT: Male: 75% Bodyweight Female: 50% Bodyweight *1 Athlete working t a time * Scoring: Add up TOTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN, multiply total pushup reps x10. THEN, add TOTAL from each component and score as ” WEIGHT ” REST: (3m) Then: Strength Conditioning “B” “B” Strength Conditioning : (Weight) (6m) M1-4: ME Back Squat M4-6: ME Air Squat *WT: Male: Bodyweight Female: 75% Bodyweight *1 Athlete working t a time *Scoring: Add up T OTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN , multiply total Airsquat reps x10. THEN , add TOTAL from each component and score as ” WEIGH T” REST: (3m) THEN: METCON Then: Strength Conditioning “B” METCON Metcon (AMRAP – Rounds...Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/60% | E2M) Conditioning CIRCUIT: 30/15 | 4rds (4 Rounds for reps) Jack Knife Kneeling Windmill R Reverse Hyper Kneeling Windmill LWT: Athlete ChoiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/60% | E2M) Conditioning Metcon (Time) 10/1,9/2,8/3,7/4,6/5,5/6,4/7,3/8,2/9,1/10 Box Jump 24/20″ Squat Clean 135/95#WT: 50% of Clean 1RM CAP: (14m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×10 ) Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 3m/2m | 4rds A) 6 Hang Clean 4 Alt Gorilla Row Thrust out B) 4 Hang Snatch 6 Alt Floor Press L/R=1*WT: 55/35# *Cycle circuit “A” then “B” then repeat.Read more

Blue Ridge Fitness – CrossTraining Warm-up Back Squat (4×10/60% | E2m ) Metcon (AMRAP – Rounds and Reps) (21m) 25m Farmer Carry 25m Farmer Walk 11 AKS 10m Walking Lunge 10m Broad jump 11 Front SquatWT: 24/16kg Rx+: WT: 32/20kg Vest: 20/14#Read more