Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×6/75%) (13m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 AKS 10 SA Push Press 10 Front Squat *1 TGU EMOMWT: 24/16kg Rx+: 32/20kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Time) 400m Run 40 Snatch 75/55# Rest: (2m) 400m Run 40 C&J 75/55# Rest: (2m) 300m Run 30 Snatch 95/65# Rest: (3m) 300m Run 30 C&J 95/65# Rest: (3m) 200m Run 20 Snatch 115/75# Rest: (4m) 200m Run 20 C&J 115/75# *CAP: (34m)*WT: Start 40% of Snatch 1RM and accesnd accordningly **1 Athlete working at a time on Run and Barbell.Read more

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on All Bench Pressing movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (30m) running clock to establish Max sets Bench Press (Workup to 8 Rep Max) Wide Grip Bench Press (Workup to 8 Rep Max) Close Grip Bench Press (Workup to 8 Rep Max) Reverse Grip Bench Press (Workup to 8 Rep Max)Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT | 4RDS 60s Log Flip/Hang Hollow Hold 60s MB Pushup/Squat Hold 60s Stone G2S/Plank Hold 60s WallBall Shot/Hollow Hold 60s RestAthlete (A) Working, Athlete (B) Holding. *Both athletes rest YOGA RESTORATIVE (16m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) (5rds) 5 DB Devil Press 55/35# 5 DB Step On-Over 24/20″ 100m Run *Rest: Equal time it took athlete to perform the rdScore: TOTAL TimeRead more