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 Deadlift (Establish 6RM) Sumo Deadlift (Establish 6RM) Close Stance Deadlift (Establish 6RM) (34m) *All 1RM attempts must have judge or video submissionRead 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 Bent Over Row (Establish 6RM) Wide Grip Bent Over Row (Establish 6RM) Close Grip Bent Over Row (Establish 6RM) (27m) *All 1RM attempts must have judge or video submissionRead more

Blue Ridge Fitness – CrossTraining Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6 Rep Max on all Powerlifting movements. Benchmark/Strength Back Squat (1×6) Establish 1RM Sumo Squat (1×6) Establish 1RM Overhead Squat (1×6) Establish 1RM (30m)Read 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 Bench Press (Establish 6RM) Wide Grip Bench Press (Establish 6RM) Close Grip Bench Press (Establish 6RM) (27m) *All 1RM attempts must have judge or video submissionRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning A: Metcon (Weight) (5m) Floor PressWT: Athlete choice Rest: (3m) B: Metcon (Weight) (4m) Back SquatWt: Athlete choice Rest: (4m) C: Metcon (AMRAP – Rounds and Reps) (18m) 100m SB Run 50/35# 18 WBS 20/14# 18 MB Pushup 18 SB Clean*1 athlete working at a time on all METCONS **Both athletes run (1 with SB/1 bodyweight)Read more