Blue Ridge Fitness – CrossTraining (Final week of Block 1) Instructional Athletes workup to Max loads on all Squat movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (30m) running clock to establish Max sets Back Squat (Workup to 10 Rep Max) Front Squat (Workup to 10 Rep Max) Overhead Squat (Workup to 10 Rep Max)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 10 Rep Max) Wide Grip Bench Press (Workup to 10 Rep Max) Close Grip Bench Press (Workup to 10 Rep Max) Reverse Grip Bench Press (Workup to 10 Rep Max)Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) A: Metcon (AMRAP – Rounds and Reps) (14m) 100m Farmer Walk 50 SB Pushup 50 SB Deadlift*1 Athlete working movement/1 Athlete Holding KB *REST: (4m) Then: METCON B: B: Metcon (AMRAP – Rounds and Reps) (12m) 50m Farmer Carry 25 Pullup 25 KB Front Squat*1 athlete working movement/1 Athlete holding SBRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Shoulder Press (4×10/65%) (8m) Transition: (3m) Conditioning Metcon (4 Rounds for reps) CIRCUIT: 30/15 | 4rds DB Floor Press DB Split Squat (L) DB Bent Over Row DB Split Squat (R) *Rest: (45s) Between setsWT: Athlete ChoiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Stance Deadlift (4×10/65%) (13m) Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 60/30 | 3rds Handstand Walk ABmat Situp Strict Pullup VupRead more