Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row 4×9/55% Metcon Metcon (5 Rounds for reps) CIRCUIT | 20/10 | 5rds SL Vup Ring Row MB Hip Extension Pike Pushup Jumping AirSquatRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (5×9/55%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m Run 10 Ring Dips 10 Box Jumps 10 Renegade Row 35/20# L/R=2 10 Squat Thrust 10 ABmat SitupsRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×9/55% | E2M) Metcon Metcon (3 Rounds for reps) CIRCUIT 30/30 | 3rdsME Double Under ME HSPU ME SDHP 95/65# ME Cal BikeRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Weight) (7m) AMRAP 200m Run/Row (Buy-in) ME Floor Press Rest: (3m) (7m) AMRAP 200m Run/Row (Buy-in) ME Deadlift Rest: (4m) (7m) AMRAP 200m Run/Row (Buy-in) ME CleanWt. 135/95# *1 Athlete rows / 1 Athlete runs **1 Athlete working on bar at a time Rx+: With vest 20/14#Read more

Blue Ridge Fitness – CrossTraining Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Shoulder Press (4×8/60% | E2M) EOMOM Strength CIRCUIT | 30/30 | 3rds Strength Circuit (No Measure) Upright – Arnold Cossack – SRDL Russian TwistWT: MW (Athlete Choice)Read more