Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 90 DU (Double Under) 30 Power Snatch 95/65# 30 WBS (Wallball Shot) 20/14# 30 MB ST/OHT (Squat Thrust + OH Toss) 20/14# 90 DU 30 Overhead Squat 115/75# 30 WBS 30 MB ST/OHT 90 DU 30 Power Clean 135/95# 30 WBS […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (2 Rounds for reps) (14m) Vup Ladder (10,12,14,16,18…) 10 Clean & Jerk 145/100# *REST: 4m (12m) Ring Dip Ladder (8,10,12,14,16…) 8 Deadlift 245/155#*1 Athlete workingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (2×4/80% | 2×3/85%) *10m *3m Transition Metcon Metcon (Time) 50 Russian Twist 24/16kg L/R=2 50 ABmat Situp (Buy-in) Then: (3rds) 10 HSPU (Handstand Pushup) 10 BJO (Box Jump Over) 24/20″Rx+: HSPU: 2″ Deficit BJO: 30/24″Read more

Blue Ridge Fitness – CrossTraining Strength Deadlift (2×4/80% | 2×3/85%) *14m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (16m) 4,4,4 6,6,6 8,8,8… Skater Bound L/R=1 SL Deck Squat L/R=2 SL T2B L/R=2*Test of coordination, athleticism, mobility.Read more

Blue Ridge Fitness – CrossTraining Core Metcon (3 Rounds for reps) CIRCUIT (60/30 | 3rds) 1: ME GHD Situp 2: ME Alternation Reverse Hyper L/R=1 3: ME Candle Stick 4: ME Oblique Bend (L) 5: ME Oblique Bend (R)* 3 Athletes per station *WT: Athlete Choice *30s Rest/Rotation between each Rd. *4m Transition to METCON […]Read more