Blue Ridge Fitness – CrossTraining Warm-up Weightlifting high hang clean and jerk (1×3/65% | 1×3/70% | 1×3/80%) E2MOM mid hang clean and jerk (1×2/65% | 1×2/70% | 1×2/80%) E2MOM Clean and Jerk (6×1/Climbing to MW | Starting @ 70%+) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Vup 8 HSPU 8 […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Wide Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Bench Press (6×1/Climbing to MW | Starting @ 70%) E90s *3m Transition Metcon (AMRAP – Rounds and Reps) (8m) 8 OH Stepup 45/25# | 24/20″ | L/R=2 8 […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Mobility Ankle Metcon Metcon (2 Rounds for reps) (10m) 20′ KB Bear Crawl (Forward) 24/16kg 20′ KB Bear Crawl (Backward) 24/16kg 20 KB Lateral Hop L/R=2 20 KB SA Pushup 10L/10R Then: Rest: (2m) Then: (8m) 15′ SA KB Lunge (R) 24/16kg 15′ SA KB Lunge (L) 24/16kg 15 […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Push Press (1×3/65% | 1×3/70% | 1×3/80%) E90s Push Jerk (1×2/65% | 1×2/70% | 1×2/80%) E90s Split Jerk (6×1/Climbing to MW/Starting 70%) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 KB Snatch 24/16kg (8L/8R) 8 Goblet Squat 24/16kg 8 Ring DipRx+: 32/20kg *KBS: Hardstyle […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Back Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Front Squat (6×1/Climbing to MW | Starting @70%) *E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 4 T2B (Toe to Bar) 4 PUL (Pullup) 4 BMU (Bar Muscleup) 8 […]Read more