Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Bench Press (4×2/85,85,90,90% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/2m@50%Compare to Week 3 Metcon Metcon (No Measure) CIRCUIT: 40/20 | 4rds SL RDL (L) Amat Situp SL RDL (R) Wtd Hip BridgeWT: Athlete choiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Snatch (Work up to 1RM) High Hang Power Snatch (Workup to 1RM) High Hang Squat Snatch (Work up to 1RM) Strength Bent Over Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Bent Over Row: (ME/2m @ 50%)Compare to week 3Read more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Back Squat (4×2/785,85,90,90% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/2m@50%*Compare to week 3 Metcon Metcon (10 Rounds for time) EOMOM (20m) Alternating: A: 15 Box Jump 10 DB S2OH 55/35# B: 08 Burpee 12 DB Hang Clean 55/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Clean (Work up to 1RM) High Hang Power Clean (Workup to 1RM) High Hang Squat Clean (Work up to 1RM) Strength Shoulder Press (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) SHOULDER PRESS: (ME/2m @ 50%)Compare to week 3Read more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Strength Warm-up Deadlift (4×2/85,85,90,90% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/2m@50%*Compare to week 3 Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 Wall ball Shot 20/14# 10 Pullup*5 Box jump EMOMRead more