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 (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/2m@50% Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100m Run 100 Flutter Kick L/R=1 75m Run 75 Flutter 50m Run 50 Flutter (Buy-in) Then: with remaining time: AMRAP: 10 WBS 10 T2B 10 MB Squat ThrustWT: 20/14#Read 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 Weightlifting High Hang Muscle Clean (6×3/Climbing from 65%) E60s High Hang Power Clean (5×3/Climbing from 65%) E75s High Hang Squat Clean (4×3/Climbing from 65%) E90s Strength Shoulder Press (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Shoulder Press ME/2m@50%Read 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 Deadlift (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/2m@50% Metcon Metcon (AMRAP – Rounds and Reps) (10m) 5 Hang Snatch 95/65# 10 OHS 95/65# 15 Jumping Air Squat Over BarRx+: 135/95# WT: 50% of Snatch 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (Time) 30 S2OH 135/95# 300m Run 30 Snatch 155/105# 300m Run 30 Clean 185/120# 300m RunCAP: (24m) 1 Athlete working at a timeRead more

Blue Ridge Fitness – CrossTraining Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Shoulder Press (Establish 6RM) Wide Grip Shoulder Press (Establish 6RM) Close Grip Shoulder Press (Establish 6RM) (24m) *All 1RM attempts must have judge or video submissionRead more