Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×12/57.5%) Close Grip Bench Press (3×10/67.5%) Reverse Grip Bench Press (3×8/77.5%) Conditioning Assault/ECHO Bike | Sprint work (2 Rounds for reps) ME 12,10,8,6 CAL Rest: (90s) between setsRead more

Blue Ridge Fitness – CrossTraining Warm-up METCONRead more

Blue Ridge Fitness – CrossTraining Instructional Final Week of Block 1 Warm-up Strength (27m) Back Squat (3×12@ 57.5%) Front Squat (3×[email protected]%) Overhead Squat (3×[email protected]%) Conditioning Sprintwork 100m | 75m | 50m Sprint (Time) 100m Sprint Score Reps Hillsprint (3x) 100m | 75m | 50m | 25m Rest: (90s) Between setsRead more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (3rds) A) (3m) ME 2A KB Farmer Walk 24/16kg (3m) AMRAP 20 WBS 15 MB Pushup 10 Pullup B) (3m) ME MB Run (3m) AMRAP 20 MB Headshot 15 Decline MB Pushup 10 T2B MB: 20/14# Rx+: Body Armor/Vest/RuK 20/14# * Both athletes moving on FW and MB Run (1 With wt) | 1 Athlete working on AMRAP *Score: Distance as 1 “Rd” every 25mRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×12/55%) Sumo Deadlift (3×10/65%) Romanian Deadlift (RDL) (3×8/75%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m Rest: (90s) Between setsRead more