Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week. Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components. All BM’s must be judged and or video submission to be verified by coach. Warm-up Benchmark/Strength *All 1RM attempts must be judged or video submission. Bench Press (Establish 1RM) (20m) Benchmark Gymnastics *All Gymnastics BM to be judged or video submission. (2 Heats) Strict Pull Up (1xME)Read more

Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week. Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components. All BM’s must be judged and or video submission to be verified by coach. Warm-up Benchmark/Strength *All 1RM attempts must be judged or video submission. Back Squat (Establish 1RM) (20m) Benchmark Gymnastics *All Gymnastics BM to be judged or video submission. (2 Heats) L-Sit Raises (Pullup Bar) (1xME) *Sets end when athlete drops from bar or rests excessively.Read more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) (5m) ME/3m G2S 185/120# ME/2m BFB Rest: (3m) (5m) ME/3m S2OH 135/95# ME/2m BOB Rest: (3m) (5m) ME/3m G2OH 95/65# ME/2m B2P 1 Athlete working Score: BB Reps = 2 Reps | Burpee Reps = 1 RepRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (3×5/MW | 5L/5R) (12m) Gymnastics CIRCUIT: 45/75s | 3rds Strict Ring Dips (3xME/45s) rest: (75s) Between sets Weightlifting JERK COMPLEX (5×1/Climbing to MW) push jerk + split jerk 1 PJ + 1 SJ = 1Rep *E90sRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×5/MW) (8m) Gymnastics CIRCUIT: 45/75s | 3rds Declined Pushup (3xME/45s) Rest: (75s) Between sets Conditioning Strength Circuit (No Measure) CIRCUIT: 40/20 | 4rds DB Chest Fly DB Cossak Squat DB Upright Row DB SRDLWT: MW (Athlete Choice)Read more