Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×8/70%) (13m) Transition: (4m) Metcon Metcon (4 Rounds for weight) CIRCUIT | 40/20 | 4rds Seated DB Press Suitcase DB Squat DB Renegade Row DB Romanian DeadliftWT: Athlete choiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) EMOM | 3030 | (36m) M01-06: Rower M06-12: S2OH 95/65# M12-18: Bike M18-24: Clean 115/75# M24-30: Double Under M30-36: G2OH 135/95#1 Athlete works 30s 1 Athlete rests 30s “You Go I Go”Read more

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all Shoulder Press movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (24m) running clock to establish Max sets Shoulder Press (Workup to 10 Rep Max) Wide Grip Shoulder Press (Workup to 10 Rep Max) Close Grip Shoulder Press (Workup to 10rep Max) Reverse Grip Shoulder Press (Workup to 10 Rep Max)Read more

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all Deadlift movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (30m) running clock to establish Max sets Deadlift (Workup to 10 Rep Max) Sumo Deadlift (Workup to 10 Rep Max) Close Stance Deadlift (Workup to 10 Rep Max)Read more

Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all ROW movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (24m) running clock to establish Max sets Bent Over Row (Workup to 10 Rep Max) Wide Grip Bent Over Row (Workup to 10 Rep Max) Close Grip Bent Over Row (Workup to 10 Rep Max) Reverse Grip Bent Over Row (Workup to 10rep Max)Read more