Blue Ridge Fitness – CrossTraining Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Warm-up Athlete Choice Benchmark/Strength Bent Over Row (Establish 1RM) * All 1RM attempts will be judged or video submission Benchmark WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# *CAP: (6m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Athlete Choice (7m) Instructional Benchmark Week to include Powerlifting, Gymnastics and stamina tests. *All Components must have a judge or video submission for athletes remote. Benchmark/Strength Deadlift (Establish 1RM) Sumo Deadlift (Establish 1RM) (24m) *All 1RM attempts must be judged Benchmark Gymnastics Strict Pull Up (1xME) *All Athletes judged (2 heats)Read more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (2 Rounds for reps) (2Rds) (2m) MD Sled Push 135/95# (2m) Stone G2OS 70/50# (2m) Declined Pushup 12″ (2m) WallBall Shots 20/14# *Rest: (4m) Rx+: Vest: 20/14# *1 Athlete workingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (4×11/50% (11L/11R)) E2m15s Accessory Dumbell-Upright Row (3xME/45s) Rest: (45s) WT: MW (Athlete Choice) Metcon (AMRAP – Rounds and Reps) (9m) AMRAP 100m SB Run 9 T2B 9 SB Squat Clean Rest: (3m) (8m) AMRAP 50M SB Run 8 Bar Dips 8 SB TSTR *SB: 50/35# *Bar Dip: Athlete must perform BMU to mount for Dips to perform Rx *Rx+: Vest: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×11/50%) E2m15s Accessory Bulgarian RDL (3xME/45s) Rest: (45s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (20m) 10 Box Jump 24/20″ 15 MB Pushups 10 MB Stepups 15 MB ABmat Situps *EOMOM: 50 Double-Under MB: 20/14#Read more