Blue Ridge Fitness – CrossTraining Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge on all 1RM attempts *** “LIMA” cycle to commence 02 Jan.) Warm-up Benchmark Olympic Lifting Split Jerk (Establish 1RM) *10m Benchmark/Strength Back Squat (Establish 1RM) *14m *4m Transition Metcon Metcon […]Read more

Blue Ridge Fitness – CrossTraining Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge on all 1RM attempts *** “LIMA” cycle to commence 02 Jan.) Warm-up Skill Transfer Clean Benchmark Olympic Lifting Clean (Establish 1RM) *14m Benchmark/Strength Deadlift (Establish 1RM) *10m *3m Transition Metcon […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge on all 1RM attempts *** “LIMA” cycle to commence 02 Jan.) Benchmark Olympic Lifting Snatch (Establish 1RM) *14m Benchmark/Strength Bench Press (Establish 1RM) *10m Metcon Metcon (Time) (3rds) 10 […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 100 DU (Double Under) 50 Alt. SA DB Snatch 55/35# L/R=2 *10 B2B (Burpee to Bar) 100 DU 50 SA DB Front Squat 55/35# *10 B2B 100 DU 50 SA DB PushPress 55/35# L/R=2 *10 B2B 100 DU 50 Weighted DB […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon 12 Days of Christmas (Time) 01 100m Run 02 Box Jump 36/28 03 Thruster 95/65 04 SDHP 95/65 05 Ring Dips 06 AKS 24/16 07 Burpee 08 MB Clean 09 K2E 10 Clapping PU 11 Pullup 12 HC&J 95/65Read more