Blue Ridge Fitness – CrossTraining Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (14m) Overhead Squat (3×6/75%) Overhead Squat (1xME/50%) Metcon A (AMRAP – Rounds and Reps) (8m) 4 Wall Walker 8 Front Rack FRWD Lunge 95/65 L/R=2Rest: (4m) Then METCON “B” B (AMRAP – Rounds and Reps) (8m) 4 BMU 8 Hang Squat Clean 95/65#Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD | Teams of 2 Metcon (No Measure) With a (32m) Running Clock: A: (10m) AMRAP 10 Deadlift 225/155# 10 BJ On-Over24/20# Then: B: (12m) Weight Workup to heavy Clean Then: C: (10m) AMRAP 10 HSPU 10 Burpee Over Bar Score separately A (AMRAP – Rounds and Reps) A: (10m) AMRAP 10 Deadlift 225/155# 10 BJ On-Over24/20# *1 Athlete working at a time B (Weight) B: (12m) Weight Workup to heavy clean *Both athletes have a total of (12m) to work up to heavy 1RM clean. *Score total combined weight C (AMRAP – Rounds and Reps) C: (10m) AMRAP 10 HSPU 10 Burpee Over bar 1 Athlete workingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength (14m) Split Squat (3×5/80% | 5L/5R) Split Squat (1xME/50% ) 30sL/30sR Core Metcon (5 Rounds for reps) TABATA | 20/10 | 5rds MB Side Bend (R) MB Russian Twist L/R=2 MB Side Bend (L) MB Incline Hip BridgeWT: Athlete Choice *Focus on control not speedRead more

Blue Ridge Fitness – CrossTraining Instructional Warm-up Strength (12m) Close Grip Bench Press (3×5/80%) Close Grip Bench Press (1xME/50%) Unbroken Weightlifting COMPLEX: (5×1/Climbing) (E75s) High Hang Power Snatch + Mid Hang Power Snatch + Low Hang Power Snatch Metcon (Weight) HHPS + MHPS + LHPSRecord heaviest complex Metcon Metcon (AMRAP – Reps) (5m) ME AKS 32/20kg *EMOM: 5 Burpee Over Bell *Rx+: Vest 20/14# *Score: KBS ONLYRead more

Blue Ridge Fitness – CrossTraining Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (14m) Romanian Deadlift (RDL) (3×5/80%) Romanian Deadlift (RDL) (1xME/50%) (Unbroken) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 CAL Row HSW CAL Bike MB Stepup 20/14# | 24/20″ | L/R=2Read more